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

11. Mai 2023

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CrossFit – Thu, May 11

Warm-Up
Warm-Up
Row x 100 Cals split with partner (switch every 10)
Then:
Cone Game

WoD
Smooth Operator (Time)
"Smooth Operator"
3 Rounds for Time:
Row 1000 meters
30 Walking Lunges
20 Cross Body Mountain Climbers
10 Strict Pull-Ups

Time Cap: 20 minutes

Strength / Skill
Ring-Rows (3 Rounds for reps)

3 alternating sets of:
A1.
6-10 Ring Rows
Rest 30 seconds

A2.
8-12 Hand Release Push-Ups
Rest 30 seconds

Hand Release Push-Ups (3 Rounds for reps)

3 alternating sets of:
A1.
6-10 Ring Rows
Rest 30 seconds

A2.
8-12 Hand Release Push-Ups
Rest 30 seconds

Cooldown
Cooldown
5 min Foam Roll – Lower body focus

+

5 slow controlled joint rotations/side:
-Ankles
-Knees
-Hips
-Shoulders

PROBETRAINING ANMELDUNG