15-12-9-12-15 (T2B/HSPU)

CrossFit Bielefeld – CrossFit

Warm-up

1: Endurance Warm Up #18 (No Measure)

AMRAP5

20 Jumping Jacks

10 Lunges Steps (5/5)

20 Mountain Climber (10/10)

10 Jumping Squats

Then:

:45 Fragon Each Side

10/10 Ext. / Int. Rotation (Egypt Style)

Gymnastics

2: Pull-ups (EMOM10)

EMOM10

Perform 3-5

:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B

– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –

Metcon

3a: Toes To Bar Practice

10x Kipping

5x Knees To Hip High w./ Kip Swing

5x Knees To Shoulder High w./ Kip Swing

5x Knees To Ellbows w./ Kip Swing

Then:

Try To Add A Kick At The Highest Point For Kipping Toes To Bar

If It Works Well, Try The Gymnastic Variation w./ Straight Legs

3b: 15-12-9-12-15 (T2B/HSPU) (Time)

For Time:

Buy In: 30/20 Cal Row

Then:

15-12-9-12-15

Toes To Rings

Hand Release Push Ups

Buy Out : 30/20 Cal Row

TimeCap: 18:00

RX+:

T2B

Shoulder Press @ 40/20

Hard Work Pays Off

4: Hard Work #244 (AMRAP – Rounds)

E2MOM Until Failure:

15 KBS @ 24/16

16m Shuttle Run (8m Down, 8m Back)

Add 16m Each Round – Stop If ou Make It To The 20:00 Mark

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