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

12. Januar 2025

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CrossFit – Sun, Jan 12

Suggested Warm-Up

1 Round

  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 Good Mornings
  • 5 Up to Down Dogs with alt Toe Reach

2 rounds

  • 10 Alt Goblet Lunges
  • 5/5 KB Thruster
  • 10 KB Swings
  • 200m easy jog
Warm-Up

2 ROUNDS

100M Jog

5/5 Leg Swings Forward + Backward

5/5 Leg Swings Side to Side

10 Tib + Calve Raises

10 Alt Groiners

10 Bird Dogs

Into…

2 ROUNDS

200M Run

10 Alt Step Ups (RND 2: Lowest Ht Box Jumps)

Dead Bugs

Workout – Fitness
Partner WoD (AMRAP – Rounds and Reps)

In 35 min and teams of 2

Partner 1: 400m Run

Partner 2: AMRAP (during the run)

  • 10 KB thruster
  • 10 KB Swings
  • 10 KB Russ. Twists

Optional Cool Down – All
2 SETS FOR QUALITY

30sec ON and 30sec OFF x 8

  • Ring Row

PROBETRAINING ANMELDUNG