Sunday, October 10th 2021

CrossFit Bielefeld – CrossFit

Warm-up (No Measure)

A. General

60sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30 sec Row or Bike

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

AMRAP 5mins

5/5 Spiderman stretch

5/5 single arm DB push press

5 Scap pulls + 5 scap push


A: Metcon (Time)

3 rounds

Run 800m

20 Burpee to target 6″

Run 400m

20 Push-ups
Score: Time

TC: 35mins

Scaling options


3 rounds

Run 400m

15 Burpees

Run 200m

15 Elevated Push-ups


3 rounds

Run 800m

15-20 Burpee to target @6″

Run 400m

12-20 Push-ups

Extra Accessory

Metcon (No Measure)

5 sets

12\12 RDL with reach on bosu ball or cushion

6\6 Russian step ups