CrossFit Bielefeld – CrossFit
Warm-up
1: Weakness Warm Up (No Measure)
Athletes Choice: (Warm Up Pace)
Run 1 Mile
Row 2k
Ski 2k
100 Bar Facing Burpess
Or
100 Cal Bike
Gymnastics
2: HandStand Practice
Handstand Hold:
Practice Lockout
Then, w./ 2 Spotters:
Into HS From Lunge Position First With:
One Leg Lifted
Kicking Up Themself
Kicking Up From Standing Position
Practice Balance – Hold Form & Tension
Team WoD
3: Team #15 (AMRAP – Rounds and Reps)
In Teams Of 2:
AMRAP30
6 Burpee
9 WBS @ 9/6 KG
12 Box Jumps @ 60/50cm
Hard Work Pays Off
4: Snatch Balance (Heavy 2er)
15:00 To Work Up top A Heavy 2er!!!