Slide Left Slide Right
6

3

4

2

WOD


CFM – CrossFit Premium

a) 5 sets (TC >15 min)
5 strict pull-ups (5 seconds chin over bar hold each rep/3 seconds down)
5 deficit kipping handstand pushups (5 seconds handstand hold / 3 seconds down each rep)

b) for time (TC 15 min)
100 shoulder to overhead (40/30)*

*every minute starts with 10 front squats

BASIC CROSSFIT
a)
Gymnastics

b)
EMOM 16 min (40 min on / 20 off)
1 st: handstandhold
2 nd: Strict pullups/ring row
3 rd: hollow hold
4 th: burpee

Comments are closed.

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Mitte - Berlin