CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #68 (No Measure)
AMRAP6
10 KB Goblet Squats (L:ight)
15m Walking Lunge
Then:
15 Steps Of Monster Walk In Every Direction
2:00 Glute Smash /Side Using A Ball (First Activate/Relax – Then Work In Small Areas)
Weightlifting
Back Squat (5 – 5 -5 -5 – 5)
10 Minutes To Work Up, Then:
E3MOM 5 Reps @ 90% Of 5RM
Metcon
FT (WBS/Burpees) (Time)
For Time:
100 Wallballs 9/6 KG
50 Burpees To Target
Timecap: 15 Minutes
Hard Work Pays Off
Hard Work #7 (Distance)
For Distance:
10 Rounds Of:
:60 Run Of Shuttle Lanes A 25m
:60 Rest