MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

14. Januar 2022

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WOD – 20220114

Warm-up
Warm-up
EMOM 9 min (~50sec of work each minute)
1.min: Row
2.min: alternating Plank Shoulder Taps
3.min: Wall Squats
– into –
– 1 min Overhead Squat Hold (stick or empty BB)

Mobility
2 rounds
– 5 Russian Baby Maker
– 5 BTN Sotts Press with stick

Strength
Today’s strength part consists of two 5min EMOMs. Rest 2 min between the two EMOMs
Overhead Squat (EMOM 5 min of 6)
Performed at 60-70% of 1RM
Overhead Lunge (EMOM 5 min of 10 (it))

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 min
– 25 Cal Row
– 15 Thruster @30/40kg
– 5 Wall Walks

Score: Rounds + reps.

Scaling: Weight/cal. Height on Wall Walks.

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
PROBETRAING ANMELDUNG