E3MOM15 (CalRow)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #267 (Pull Up) (No Measure)

2 Rounds Of:

10 Scap Push Ups

:20 Dead Hang (Pronated Grip)

10 Empty Bar Bent Over Row

:20 Dead Hang (Supinated Grip)

10 DB Pull Overs On A Med Ball

Then:

:30 Puppy Dog

:30 Lat Stretch Left

:30 Puppy Dog

:30 Lat Stretch Right

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

3: E3MOM15 (CalRow) (5 Rounds for time)

E3MOM15

25/20 Cal Row – AFAP

Hard Work Pays Off

4: Hard Work #229 (Intervall) (Time)

For Time:

21 Bar Facing Burpees

– 2:00 Rest –

18 Bar Facing Burpees

– 1:30 Rest –

15 Bar Facing Burpees

– :60 Rest –

12 Bar Facing Burpees

– :30 Rest –

9 Bar Facing Burpees