11. März 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

11. März 2020

Mrz

Posted by Emanuel Erlewein on Mrz 11, 2020 in WOD-Post

WOD – 20200311

Mittwoch, den 11.03.2020
Saskia | Philo

Warm-up

2 Rounds:
1 min Ergo
10 Warrior Squat
10 Walking Lunge e/s
10 Superman
10 Hollow Rock
5 instep Stretch e/s

Strength

Pistols (3×4 each side)

If 4 e/s are no problem, try weighted Pistol Squats.

Ring Dips (3×8-12 strict Ring Dips)

If 12 strict Ring Dips is no problem, try weighted strict Ring Dips.

Workout

Metcon (Time)

3 Rounds for time:
30 Air Squat
25 Pull-Up
20 Wall-Ball
15 HSPU
10 Devil Press

Dumbbells @10/15kg
Rx+: DBs @15/22.5kg