FT (WBS/Burpees)

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