E5MOM20 (DU/WBS/DBBSO/Shuttle)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up# 175 (No Measure)

3 Rounds Of:

4m Duck Walk In Every Direction

:15 Hanging (Tucked) L-Sit Hold

15 KB Swings

Then:

Couch Stretch 1:00/Side

Weightlifting

2: Deadlift (3 – 3 – 3)

10:00 To Work Up, Then:

E3MOM 3×3 @ 100% 5RM

HEAVIER Than On The 19: Of June !!!

No Clanging & Bang And No Sacrificing A Solid Midline Position

Metcon

3: E5MOM20 (DU/WBS/DBBST/Shuttles) (5 Rounds for reps)

E5MOM20

60 Double Unders Or High Jump Single Unders

20 Wallballs @ 9/6

10 Box Step Overs @ 60/50cm & 2x 22,5/15 KGs

Max 25m Shuttle Lanes In Remaining Time

Hard Work Pays Off

4: Hard Work 130 (3 Rounds for reps)

For 3 Rounds:

Max. Legless Rope Climbs In :60

Rest 2:00

Scaling: Rope Climb Or Stand To Ground Rope Climbs

RX+: Pegboard Climbs