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
