15. September 2022 – 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. September 2022

Sep

Posted by Emanuel Erlewein on Sep 15, 2022 in WOD-Post

WoD – 09/15/2022

Warm Up

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10yd Yard Bear Crawl

2. Workout Prep
3 sets:
20 second Row (workout pace)
40 second Row (easy/recovery)

Workout

Metcon (Checkmark)

"Spider Roll"

Freedom (RX’d)
Every minute (20:00)
200m/175m Row

Independence
Every minute (20:00)
175m/150m Row

Liberty
Every minute (15:00)
150m/125m Row

Target time each set: 38-45 seconds
Time cap each set: 50 seconds

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up):

Ring Transitions
– 10-12 minutes to practice –

Cooldown

Metcon

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()

Accessory