3RFT (FSQ/PullUp/PushUp)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #171 (No Measure)

Banded 4-Way Glute Activation, 20 Steps in Each Direction

Then:

2 Rounds Of:

15 Banded Good Mornings

10 Kip Swings

10 Empty Bar Pause Front Squats

Then:

Banded Internal Shoulder Rotation Stretch, 2:00/Side

Weightlifting

2: Deadlift (1 – 1 – 1 – 1 – 1)

10:00 To Work Up, Then:

E2MOM10 1Rep @ 105% 5RM

Metcon

3: 3RFT (FSQ/PullUp/PushUp) (Time)

3 RFT:

10 Front Squats @ 72,5/47,5 KG

20 Pull Ups

30 Push Ups

TimeCap: 15:00

Scaling: Pull Up – Inverted Pull Up

Hard Work Pays Off

4: Hard Work #125 (Time)

3RFT:

12 Muscle Ups

Rest 3:00

Scaling: Ring Muscle Up Transitions


AHU AHU AHU….