Team #26

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #69 (No Measure)

Amrap 6

5 Russian Baby Makers

15 Jumping Jacks

3 Dive Bomber

3/3 Figure Four

Skill Practice

L-Sit Practice

On Paralletts w./ A Spotter:

– Press/Tuck & Hold

– Press/Tuck & Hips Up

– Press/Tuck & One Leg Straight For :10

– Press/Tuck & Both Legs Straight For :10

– Press/ Both Legs Straight & Hips Up For 3 Times

On The Ground:

2x 10-9-8-7-6-5-4-3-2-1 Drill w./ :60 Rest in Between

Team WoD

Team #26 (Time)

For Time:

100 Box Jumps @ 60/50cm

100 Thruster @42.5/30 KG

Every Time The Bar Is Dropped, Do 5 Syncro Burpees 😉

Timecap: 17:00

Hard Work Pays Off

Hard Work #44 (Time)

4 RFT:

5 Wall Walks

10 V-Ups

15 Jumpimg Squats