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