FT: (C&J/WallWalk/Pull)

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