AMRAP8 (CalBike/AirSquats/RingRows)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #291 (BMU) (No Measure)

3 Rounds Of:

10 Kip Swings

10 Ups & Downs (5/5)

:20 Hollow Hold

3-5 Strict Pull Ups

5 Plate HollowTo L-Sit Transfer

Then:

:45 Childs Pose Lat Stretch Each Side

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: AMRAP8 (CalBike/AirSquats/RingRows) (AMRAP – Rounds and Reps)

AMRAP8

30/20 Cal Bike/Ski

60 Air Squats

30 Ring Rows

GOAL: Reach Or Complete Ther Cal´s In The 2. Round

RX+

Pull Ups

Hard Work Pays Off

4: Hard Work #255 (KB/DB Work) (Weight)

5 Rounds Of:

8 Double KB Hang Squat Clusters AHAP

Rest 2:00