3RFT: (KBS/WBS)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #273 (PushUp) (No Measure)

3 Rounds, :50 On / :10 Off

– Bear Crawl

– Freestanding HS Hold Practice

– KB Taters

Then:

LAX Ball Pec Smash :60/Side

Gymnastics

2: Push-ups (Every:90)

Every :90 For 6 Sets:

Perform 7-10 Reps (@ Conrolled Speed)

Kneeling Push Ups / Push Ups / Deficit Push Ups 15 Plate / Parallette Push Ups / Weighed

– Always The Same Number / If You Mastered It w./ 10 Reps, Go On w./ The Next Harder Variation –

Metcon

3: 3RFT: (KBS/WBS) (Time)

3RFT:

25 UB American KB Swing @ 16/12

20 UB WBS @ 9/6

– Rest 1:30 –

TimeCap: 10:00

RX+:

3RFT:

25 UB American KB Swing @ 24/16

25 UB WBS @ 9/6

– Rest 1:30 –

Hard Work Pays Off

4: Hard Work #233 (Gymnastic) (Time)

For Time:

15 Sets of 2-4 Unbroken Strict HSPU

TimeCap: 10:00