E3MOM12 (DU/PushPress)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #271 (Pull Up) (No Measure)

10 Burpee Broad Jumps

:30 Plank

10m Ber Crawl (5m Forward / 5m Backward)

:30 Scap push Ups

10m Crab Walk (5m Forwasrd / 5m Backward)

:30 Ups & Downs

Then:

10/10 Scorpions

Doorway Stretch :45/Side

Gymnastics

2: Pull-ups (EMOM10)

EMOM10

Perform 3-5

:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B

– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –

Metcon

3a: Double Under Practise (No Measure)

Practise For 5:00

3b: E3MOM12 (DU/PushPress) (4 Rounds for time)

E3MOM12

60 Double Unders

20 Push Press 35/25

RX+:

42,5/30

Hard Work Pays Off

4: Hard Work #232 (Intervall) (3 Rounds for reps)

AMRAP2.00×3

10 Box Jumps Over

8/6 Cal Ski

– Rest 2.00 –

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