Team #6

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #277 (Back Squat) (No Measure)

2 Rounds Of:

100m Run

4-Way Banded Glute Activation – 20 Steps Per Direction, 5 Squats After Each Direction

8 Plank Into Dragon + Rotate Each Arm (4/4)

12 Squat Into Lateral Lunge (Kossack) (6/6)

Weightlifting

2: Back Squat (4×4)

10:00 To Work Up, Then:

E3MOM12

4 Reps @ 85% 1RM

Team WoD

3: Team #6 (DU/PullUp/Row/HCL&J/WallWalk) (AMRAP – Rounds and Reps)

AMRAP 18

25 Double Unders

20 Cal Row

15 DBL DB Hang Power Clean & Jerk @ 15 / 10 KG

10 Pull Ups

5 Wall Walks

Hard Work Pays Off

4: Seated Double Arm Press (E3MOM 3×10)

Use two Kettlebells or two Dumbbells
Use two Kettlebells or two Dumbbells

Same Weight For All Sets!

Heavier Than 2 Weeks Ago