CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #85 (No Measure)
20 Banded Good Mornings
Then:
2:00 Bike
2:00 Ring Support hold (accumulate as much time as possible in 2:00)
20 Wallballs
10 Partner Hamstring Stretch
Weightlifting
Deadlift (18 – 18)
10 Minutes To Work Up, Then
E4MOM 18 Reps, First Set Is Warm
Up, Last Set Is What Counts
(Try To Use Your 15 Rep Weight From Last Week!!!)
Metcon
Team #22 (Time)
100 WBS @ 9/6 KG – Patner Deadhang
150 (Jumping) Pull Ups – Partner Plank
200 Squats – Partner Hollow Hold
250m Run Together
Timecap: 25 Minutes
Always Work Together!!! Change Per Clap!!!
Hard Work Pays Off
Hard Work #24 (Time)
2 RFT
20 Wallballs 9/6 KG
20 Push Ups
400m SkiErg
Rest 2:00