CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #46 (No Measure)
2 Steady Rounds Of:
10 Empty Bar Thrusters
20 Calorie Row
10 Scap Push Ups
Then:
10 Dive Bomber
Weightlifting
2a: Bench Press (Heavy 3er)
12:00 To Work Up To AS Heavy 3er
2b: Bench Press (3 – 3 – 3 – 3 – 3)
E2MOM 3 Reps @ 90% Of The Heavy 3er
Team WoD
3: Team #62 (AMRAP – Rounds and Reps)
AMRAP17 – In Teams Of 2
10 Devil Press @ 15/10
20 Box Jumps @ 60/50
250m Run
10 DB Thruster @ 15/10
20 WBS @ 9/6
GOAL: 3 Rounds
RX+:
22,5/15
Jump Over (Total Clear)
Hard Work Pays Off
4: „Durante Core“ (No Measure)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10Sec Hollow Hold
Rest 1Min