WOD – 14. Juni 2019

Crossfit

Warm-up
A.
2 Rounds
10 Shoulder Rolls (Schulterkreisen)
0:30 Shoulder Stretch
10 Push Press with empty Barbell
15 Pull Aparts
0:30 HS-Hold

B.
Practice Split Jerk
5 reps only foot work with Barbell on shoulder
5 reps 3 sek pause in the dip position

Weightlifting
Split Jerk (Work up to a heavy 3)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00
100m Row
20 Sit Ups

Rest 1:00

AMRAP 6:00
5 Pull Ups
5 Push Ups
5 Air Squats

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