FT: (Thruster/PullUp/HSH)

CrossFit Bielefeld – CrossFit

Warm-up

1: Warm Up #296 (BMU) (No Measure)

4 Rounds Of:

8 Kip Swings :10 Activ Hang

6 V-Ups

4 Push Up Or Russian Push Up

2 Strict Pull Ups

Then:

:60 Lat Stretch On A Box

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: (Thruster/PullUp/HSH) (Time)

For Time:

25 Thrusters @42,5/25

25 Pull Ups (Scale To Jumping)

2:00 HSH (Accumulated If Needed)

25 Thrusters @ 42,5/25

25 Pull Ups

TimeCap: 12:00

RX+

25 Thrusters @ 47,5/30

25 Pull Ups

25m HS Walk

25 Thrusters @ 47,5/30

25 Pull Ups

Hard Work Pays Off

4: Hard Work #263 (KB/DB Work) (Weight)

5 Rounds Of

15 R. Arm KB Push Presses – AHAP

15 L. Arm KB Push Presses – AHAP

– Rest 2:00 –

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