MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

15. November 2021

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WOD – 20211115

Warm-up
Warm-up
3 rounds
– 8 Burpees
– 12 Ring Rows
– 16 Hollow Rocks
– 20 banded Good Mornings

Mobility
– 1 min dynamic banded Lat Stretch e/s
– 1 min hanging Shoudler Circles

Strength
A. Pull-Up Progression
Start at level 1 and work through until you find your skill-level:
1. 10 Scap. Pull-Ups
2. 5 Strict Pull-Ups
3. 10 Beat Swings
4. 10 kipping Pull-Ups
5. 10 kipping C2B
6. 10 little Butterflies
7. 10 Butterfly Pull-Ups
8. 10 Butterfly C2B

B. EMOM 8 min @ level X
– 5 reps @ level X-1 + 3-5 reps @ level X

If you are at level 2: Use a band and pull higher than in a usual pull-up.

Workout
Metcon
EMOM 12 min
1. 20 SDLHP @ 30/45 kg
2. 15 Burpee over Bar
3. 45 sec Plank

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