CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #180 (No Measure)
3 Rounds Of:
12 DB Front Rack Cosack Squats (Light)
10 Push Ups
12 Jump Squats
10 Burpees
Then:
Banded Pigeon Pose, 2:00/Side
Weightlifting
2: Back Squat (4 – 4 – 4 – 4)
10:00 To Work Up To, Then
Every 3:00 4×4 @ 90% 1RM
Team WoD
3: Team #44 (Time)
3 RFT:
400m Run
20m Barbell OH Walking Lunge @ 42,5/30KG
10 Rope Climbs
TimeCap: 15:00
Scaling:
Rope Climp – Ground To Stand Pulls x2
Hard Work Pays Off
4: Hard Work #136 (Time)
For Time – HS Walk (Sprint)
5m x 3
7,5m x 2
10m x 1
Unbroken If Possible – Rest as Needed Between sets
Get Up….