MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

10. Februar 2021

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Home WoD – 20210210

Warm-up
Warm-up
4 rds
– 20 alt. Lunges
– 10 Russian Babymaker
– 6 Walking Deadlifts
– 15 Hollow Rocks

Mobility
2 rds
– 1 min Cat-Cow
– 1 min Couch Stretch e/s
– 1 min Downward Dog to Upward Dog

Pistol specific stretching:
– 1 min Knee-to-wall Stretch e/s
– 2 min Squat Sit with Ankle Dorsiflexion

Strength
3 rds
– 5 10-sec negative Pistol Squats e/s (no scaling, work with the ROM you currently have)
– 5 Floating Foot Pistols e/s (scale to Box Pistol Squat if necessary)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
– 100 alt. Reverse Lunges i/t
– 100 Box Step-Ups i/t
– 100 Jumping Jacks
– 100 Sit-Ups
– 100 Glute Bridges

Accessory
3 rds each leg
– Single Leg Balance Cone Matrix
-> with each leg, complete matrix once with left hand, both hands, and right hand

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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