1. September 2020 – CrossFit Kampfgeist

MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

Standort: Rudolf-Diesel-Str.29, 64331 Weiterstadt, Germany

1. September 2020

Sep

Posted by Emanuel Erlewein on Sep 01, 2020 in WOD-Post

WOD – 20200901

Dienstag, den 01.09.2020
Saskia | Mira

Warm-up

3 Rounds
– 100m Run
– 10 Wallballs
– 5 strict Pull-ups/Ring Rows

Strength

(C2B) Pull-Ups and/or Bar Muscle-Up practice

Kipping Pull-Ups:
Beatswings, Hip- Movement, Initialisierung Bewegung von Oben,
-> options: with Box

Butterfly Pull-Ups:
https://www.youtube.com/watch?v=PhcFO_T9mRw
-> options: with Box, small Butterflies

Bar Muscle-Up (only if proficient in butterfly Pull-Ups)

Pre-WOD

-go through WoD movements

Workout

Metcon (Time)

– 40 Wallballs
– 30 Medball Sit-Ups
– 400m Run