Sunday, August 8th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

3min Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

1 min Hard run

B. Mobility

60sec Quadruped calf pedals


A: 10k Run (Time)

Max Effort 10k Run
TC: 50mins

Scaling options


5Km run


8Km run

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.