Saturday, September 18th 2021

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!!!