CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #296 (BMU) (No Measure)
4 Rounds Of:
8 Kip Swings :10 Activ Hang
6 V-Ups
4 Push Up Or Russian Push Up
2 Strict Pull Ups
Then:
:60 Lat Stretch On A Box
Gymnastics
2: Bar Muscle-ups (E2MOM – 20:00 For Progress)
Perform „1“ Of The Following E2MOM for The First 5 Rounds:
:20-30 Kipping (Active Shoulders!!!) +
6-8 Banded Hollow Hold Straight Arm Pull w./ :05 Hold
–
3-5 Hollow Entrance Hip Pull Singles (Box Practice) +
4-6 Dips (Banded / Normal / Russian)
For Thr Second 5 Rounds Perform „1“ Of The Following:
5x 1 Jumping BMU + 1-2 Bar Dips
–
3-5 Banded BMU
–
2x 1 Big Swing BMU
–
1-8 BMU
Metcon
3: AMRAP4xX (DU/OHS/Burpees) (Time)
AMRAP4 Until Completion:
60 Double Unders
20 OH Squats @ 20/15
– Max Rep Burpees To Plate –
Rest 2:00
– Continue AMRAP´s Until You’ve Completed 75 Burpees –
RX+
60 DU´s
20 OH Squats @ 30/20
100 Burpees To Plate
– Score Is Total Time Needed Inkl. The Rest Periods –
Hard Work Pays Off
4: Hard Work #251 (KB/DB Work) (Time)
5 RFT:
5 R. Arm KB Snatch @ 16/12 + 5 OHS
– Rest :30 –
5 L. Arm KB Snatch @ 16/12 + 5 OHS
– Rest 1:00 –
RX+
24/16
