Helen

CrossFit Bielefeld – CrossFit

Warm-up

1: Gymnastic Warm Up #10 (No Measure)

2:00 Run In Different Styles

:60 Kang Squats

10 Dive Bomber + 1/1 Twist In Downward Dog

:30 4-Way Wrist Stretch (Each)

10/10 90/90° w./ :03 Hold In Upper Positions

10m Alligator Rolls

1: Gymnastic Warm Up #10 (No Measure)

2:00 Run In Different Styles

:60 Kang Squats

10 Dive Bomber + 1/1 Twist In Downward Dog

:30 4-Way Wrist Stretch (Each)

10/10 90/90° w./ :03 Hold In Upper Positions

10m Alligator Rolls

Gymnastics

2: Back Lever Hold (Ring)

:30 Active Hang w./ Rorsting Shoulder

30: Candle

1 Skin The Cat & :30 Hold

3 Skin The Cat To Low Candle

:10 Tucked Back Lever w./Rounded Back

:10 Tucked Back Lever w./ Flat Back

:10 Straddle Back Lever Or Half Back Lever

:10 Full Back Lever

Benchmark WOD

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Hard Work Pays Off

4: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target