AMRAP3:00×3 (SitUps/Run/STOH)

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