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: FT: (C&J/WallWalk/Pull) (Time)
For Time:
8 C&J @ 62,5/42,5
5 Wall Walks
30 Ring Rows
8 C&J @ 62,5/42,5
5 Wall Walks
20 Jumping Pull Ups
8 C&J @ 62,5/42,5
5 Wall Walks
10 Pull Ups
RX+
8 C&J @ 72,5/47,5
15m HSW
30 Pull Ups
8 C&J @ 72,5/47,5
15 HSW
20 C2B Pull Ups
8 C&J @ 72,5/47,5
15 HSW
10 BMU
TimeCap: 15:00
Hard Work Pays Off
4: Hard Work #247 (KB/DB Work) (Weight)
Every :90 x 8 – Work Up In Weight (4/4)
3 Reps Of The Following Complex:
3 KB Clean
2 KB Push Jerk
1 KB Windmill