CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #286 (Pull Up) (No Measure)
2 Rounds Of:
8 Scap Squezzes + :15 Dead Hang
:60 Banded Int. + Ext. Rotation Each Side
8 Empty Bar Bent Over Row (SLOW)
Then:
:45 High Plank
5 Dive Bomber
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
3: 3RFT: (DevilPress/HSW/BJ) (Time)
3RFT:
10 Devils Presses @15/10
:30 HS Hold
20 Box Jumps @60/50
TimeCap: 13:00
RX+:
3RFT:
15 Devils Presses @15/10
10m HS Walk
25 Box Jumps @60/50
Hard Work Pays Off
4: Hard Work #241 (Intervall) (Time)
1:30 On / :30 Off
200/135 Cal Row
Must Stay Between 26 – 30 Strokes Per Minute