15. Mai 2023 – 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

15. Mai 2023

Mai

Posted by Emanuel Erlewein on Mai 15, 2023 in WOD-Post

CrossFit – Mon, May 15

Warm-Up

3 Sets
5/side Eccentric Box Step downs
20 sec/side Cossack Squat Hold
5/side ATG Split Squats (front foot elevated)
10 Hollow Body Rocks

Strength / Skill

Tempo Goblet Crossover Step Up (3111) (6 sets of 5 reps)

– The tempo is a 3 second lower from the box, 1 second pause at the bottom, 1 second contraction, and 1 second pause at the top of the box.

6 sets of 5 reps
Rest 30 seconds between sets

*alternate sides per set (3 sets/side)

WoD

Shoots and Ladders (Time)

"Shoots and Ladders"
21-18-15-12-9-6-3 Reps for Time:
Wall Ball Shots
Box Jump 24/20 inches

Time Cap: 14 minutes

Cooldown

5-10 min Easy Bike nasal breathing only