CrossFit Bielefeld – CrossFit
Warm-up
1: Warm Up #281 (Pull Up) (No Measure)
2 Rounds Of:
300m Row
:30 Dead Hang
3 Rope Pulls (Lying To Stand)
10 Kip Swings
Then:
:30 Puppy Dog
:30 Lat Stretch Left
:30 Puppy Dog
:30 Lat Stretch Right
:30 Puppy Dog
Gymnastics
2: Pull-ups (EMOM10)
EMOM10
Perform 3-5
:04 Negative Pull Ups / Kipping Pull Ups / Strict Pull Ups / C2B / Weighted C2B
– Always The Same Number / If You Mastered It w./ 5 Reps, Go On w./ The Next Harder Variation –
Metcon
3: FT: (Row/Push Up/KBS/PushUp/Row) (Time)
For Time:
500m Row
30 Push Ups
60 KBS @ 24/16
30 Push Ups
500m Row
TimeCap: 17:00
RX+:
Deficit Push Ups @ 10/5 Plate
American Swings
Hard Work Pays Off
4: Hard Work #238 (Intervall) (3 Rounds for reps)
3 Rounds Of – 3:00 On / 2:00 Off
400m Run
Max D-Ball Over The Shoulder @ Ball Of Your Choice