AMRAP16 (STOH/Run/Rope)

CrossFit Bielefeld – CrossFit

Warm-up

1: Weakness Warm Up (No Measure)

Athletes Choice: (Warm Up Pace)

Run 1 Mile

Row 2k

Ski 2k

100 Bar Facing Burpess

Or

100 Cal Bike

Gymnastics

2a: Headstand

Headstand:

W./ A Partner

Find Position /Tritop – Mid Head

Knees On Ellbows

Tucked Position

One Leg Reach w./ Tactical Feed Back

Both Legs Reach w./ Tactical Feedback

Find Position Without Help

:30 Hold In Perfect Position (Free)

Try 3 Ground Touches

2b: Rope Climb (10:00 To Practice)

Take Some Time To Pracice Leg Technique, Also On The Way Down!!!

Maybe Use The High Rope….

Metcon

3: AMRAP16 (STOH/Run/Rope) (AMRAP – Rounds and Reps)

AMRAP16

12 Shoulder To Overhead 52,5/35

300m Run

3 Rope Climbs

Goal: 3+ Rounds

RX+:

62,65/42,5

Legless Rope Climb

Hard Work Pays Off

4: Hard Work #197 (AMRAP – Rounds and Reps)

AMRAP8

4 Muscle Ups

10 GHD or 15 Ab Mat Sit Ups

Goal: 4+ Rounds

Scale To:

4 Pull Ups + 4 Push Ups (Dips)