CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #168 (No Measure)
300m Row
Then:
15-12-9
KB Deadlift @ 24/16 KG
Empty Bar Push Press
Plank Plus (Scap)
Then:
25m Airplanes
Weightlifting
2: Deadlift (2 – 2 – 2 – 2)
10:00 To Work Up, Then:
E3MOM 4×2 @ 100% 5RM
No Clanging & Bang And No Sacrificing A Solid Midline Position
Metcon
3: FT: (HSPU/Row) (Time)
Unbroken Kipping HSPU
12-9-6-3
Rest 3:00
8-6-4-2
Rest 2:00
4-3-2-1
Rest 1:00
40/30 Cal Row (All Out)
TimeCap: 15:00
Scaling: HRPU
RX+: Strict HSPU
Hard Work Pays Off
4: Hard Work #120 (Time)
3RFT:
30 Pull Ups
Rest 3:00
Scaling: Banded Pull Ups
Same Idea Like „Squezze Oranges“, What Does Work Better For You?