CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #268 (Push Up) (No Measure)
3 Rounds Of:
6 Burpees
8 Scap Push Ups
100m Run
12 Jumping Squats
Then:
:60 Doorway Stretch /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
3a: Push Jerk Warm Up (No Measure)
Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:
Shoulder Press
Dip For :03 & Stand
Push Press w./ :03 In Dip
Push Jerk w./ :03 In Dip & Catch
Push Jerk
3b: AMRAP3:00×3 (SitUps/Run/STOH) (3 Rounds for reps)
AMRAP3:00 x 3
15 Sit Ups
100m Run (Every 25m Lane Is 1 Rep)
6 Shoulder To OH @ 52,5/35
– Rest :90 –
GOAL: Everxy AMRAP 2+ Rounds
RX+:
20 Sit Ups
100m Run (Every 25m Lane Is 1 Rep)
10 Shoulder To OH @ 52,5/35
Hard Work Pays Off
4: Toes-To-Bar (EMOM10)
EMOM10
5-7 UB Reps
Scale To Toes To Rings Or V-Ups