MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

1. März 2021

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Home WoD – 20210301

Warm-up
Warm-up
3 rds
– 10 Downward Dog/Push-Up Position Transitions (2 sec hold)
– 8 World Greatest Stretch e/s
– 6 Crab-Walk Steps e/s forward and bachwards
– 4 Push Up Walks (Front/Back/Side/Close)

Mobility
2 rds
– 10 Russian Baby Maker
– 1 min Calf Raises TEMPO 0-2-2-2

Strength
Push-ups (Beep test re-test)
With an 80 bpm metronome, perform as many push-ups as possible.

Workout
Metcon (Time)
For Time
– 90 sec HS Hold (free/N’n’T/regular/Pike /w feet elevated/ Pike)

– directly into –

Metcon (AMRAP – Rounds and Reps)
AMRAP 14
– 10 Burpees over Object
– 10 Sit-Ups
– 10 Plank-Walks e/d

– directly into –

Metcon (Time)
For Time
– 100 Jumps Over Object

Accessory
Tabata (8 Intervalle alternating)
– Hollow Rocks
– Superman Rocks

Extra Mobility Routine

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
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