3RFT (OHS/BFB)

CrossFit Bielefeld – CrossFit

Warm-up

Warm Up #148 (No Measure)

2 Rounds Of:

:30 Alligator Rolls

10 Empty Bar :03 Paused Overhead Squats

10 Calorie Row

5 Burpee Broad Jumps

Then, 2 Rounds Of:

10m PVC Pipe Overhead Duck Walk + 10 Sots Press

Skill Practice

Handstand Walk Practice

3 Rounds Of:

1x Wall Walk + :10 Wall Facing HSH

1x Upswing Into :10 HSH

Then:

2 Rounds Of:

2/2 HSW Around The Box

:30 Hollow Hold

Then:

With A Partner

10m Barrow Wheel (Active Shoulders & Hollow Position)

Add High If It Feels Well

(Hip/Chest/Shoulders )

Then:

Try To Walk With A Partner As Spotter

Metcon

3RFT (OHS/BFB) (Time)

3RFT:

21 Overhead Squats @ 42,5/30 KG

21 Bar Facing Burpees

Timecap: 12:00

Hard Work Pays Off

Hard Work #90 (Time)

75 Push Ups

Each Time You Break, Complete 25 Double Unders

TImecap: 10:00

RX+

Perform 50 Strict HSPU Instead Of 75 Push Ups


But maybe it is this day …