5RFT: (KBS/ShuttleRun)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #278 (Push Up) (No Measure)

2 Rounds Of:

20 Jumping Jacks

10 Ups & Downs (5/5)

5 Inch Worm

100m Run

Then:

:45 Doorway Stretch Each 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: 5RFT: (KBS/ShuttleRun) (Time)

5RFT:

10 KBS @ 24/16

120m Of Shuttle Runs (10m – 10m For 6 Times, Always Touch The Ground @ The End)

10 KBS @ 24/16

– Rest 1:30 –

TimeCap: 16:00

RX+:

32/24

Hard Work Pays Off

4: Rope Climb (EMOM10)

EMOM10 Perfor, 1-2

Leg Technique Rope Climbs

Focus On A Good Technique!!!