CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #199 (No Measure)
300m Row, Then
3 Rounds Of:
10 Empty Bar RDLs
5 Explosive Burpee Broad Jumps
10 Empty Bar Paused Front Squats
Then:
External Hip Rotation Contract/Relax :05 For 10 times.
Weightlifting
2: Front Squat (4 – 4 – 4 – 4)
10:00 To Work Up, Then:
E3MOM 4 Reps @ 87,5% 1RM
Metcon
3: Team #49 (AMRAP – Rounds and Reps)
AMRAP5x3 – In Teams Of 2 – You Go I Go:
20 GTOH @ 42,5/30
4 Wall Walks
20 Box Jumps @60/50
4 Rope Climps
100m Run
Rest 2:00 After Each AMRAP – Start Where You End!!!
RX+:
GTOH @ 52,5/35
Legless Rope Climp – Start in Sitting Position
Goal:
4+ Rounds
Hard Work Pays Off
4: Hard Work #161 (Time)
4RFT:
12 V-Ups
6 Bar Muscle Ups
Rest 2:00
