FT: (Pull Ups/BBJO)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #181 (No Measure)

800m Run

10 Burpees

5 Wall Walks

Then:

Spend 10-15 Minutes Working On Kipping / Butterfly Technique

Weightlifting

2: Shoulder Press (2 – 2 – 2 – 2 – 2 – 2)

8:00 To Work Up, Then:

E2MOM For 6 Sets 2 Rep @ 100% 3RM

Metcon

3: 3RFT (PullUps/BBJO) (Time)

3 RFT:

25 Pull Ups

15 Burpee Box Jump Overs @ 60/50cm

Rest 3:00

TimeCap: 15:00

Hard Work Pays Off

4: Hard Work #137 (No Measure)

60:00 Run

Take Your Best Buddy And „Jog“ And/Or Walk For 60 Minutes

(30:00 Out & Back)


It´s All About „Arch“