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. November 2024

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CrossFit – Mon, Nov 11

Suggested Warm-Up
Warm-Up

2 ROUNDS

10 Jumping Jack Toe Touches

10 Front Raises (LIGHT)

10 SDB Bent Over Rows

10/10 Leg Swings (fwd and back)

into…

2 ROUNDS

10 Jumping Jack Crossbody Toe Touches

10 Lateral Raises (LIGHT)

10 SDB Pull Overs

10/10 Leg Swings (side to side)

Extended Warm-Up – All
EMOM x 9 MINUTES

MIN 1 – :50 Foam Roll

MIN 2 – :15 Active Hang + 7-10 Scap Pull-Ups

MIN 3 – :50 Cal Bike*

*Start EZ Pace and build to workout pace.

(No Measure)

Workout – All
3 SETS FOR QUALITY

2:00 Cardio Choice

10 Strict Pull-Ups or Ring Rows

5 DB Front Raise + Lateral Raise*

2:00 Cardio Choice

10 DB Pull-Overs (Athlete Choice)**

1:00 Plank

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

**Complete on the floor.

-No Extra Rest b/t Sets-

(No Measure)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

PROBETRAINING ANMELDUNG