FT: (Run(Lunge/BurpeeMU/Lunge/Run)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #230 (Press/Lunge) (No Measure)

2 Rounds Of:

10/7 Cal Bike

12 Push Ups

12 Kosack Squats (6/6)

:20 Freestanding HS Hold (Or Supported)

Then:

2:00 T-spine Strectch w./ Med Ball & Barbell

Weightlifting

2: Shoulder Press (5 – 5 – 5 – 5 – 5)

5:00 To Work Up, Then:

E2MOM 5 Reps @ 65% 1RM (More Than The Last Time!)

Metcon

3a: Muscle Up Warm Up (No Measure)

On The Low Rings:

2×5 False Grip Ring Rows + 3 Pulls To Hip (Use Hip)

1×5 Hip Pull To Transition To Jumping Dip

Then, On The High Rings:

2×3 Kip Swings On Rings

2×2 Big Kips w/ Pulling Rings To Hips

1x 1-3 Muscle Up Turnovers (No Dip)

3b: FT: (Run/Lunge/BuroeeMU/Lunge/Run) (Time)

For Time:

400m Run

40 Step Through Lunges (1 Forward + 1 Backward @ The Same Leg w./ Both Legs Is 1)

12 Burpee Chest To Bar Pull Ups (Scale To The Highest/Hardest Pull You Have)

40 Step Through Lunges

400m Run

TimeCap: 12:00

RX+:

Burpee Muscel Ups

Hard Work Pays Off

4: Back Squat (BACK SQUAT CYCLE EVERY TUESDAY & FRYDAY)

Work Up Fast, Then:

20 Rep Squat Routine, Start @ 50% 1RM And Add 1,25 KG Each Side Every Time You Do This Routine!!!