CrossFit Bielefeld – CrossFit
Metcon
5th Birthday Team-Wod (Time)
Warm Up: Amrap 3
4 Lateral Jumping Jacks
6 Frontal Jumping Jacks
8 Jumping Squats
6 Burpees
4 Walk Out
Then:
5 Rounds
Downward Dog
Upward Dog
Lizard + Rotate + Perfect Stretch Right
Lizard + Rotate + Perfect Stretch Left
Team Wod For Time – Teams of 4
Buy In & Buy Out: 1.6 Km Run with 2 „Different“ Med Balls
Split & Change As You Want:
500Cal Row
400 WBS @ 9/6
300 Burpee Box Jump Over @ 60/50
Only „1“ Person is working per Movement, All Person have to run!!!