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