16. Januar 2024 – 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

16. Januar 2024

Jan

Posted by Emanuel Erlewein on Jan 16, 2024 in WOD-Post

CrossFit – Tue, Jan 16

Warm-Up

3 Sets

-1:00 Row
-10 Scap pull ups

-10 No push up burpees
-10 crossbody V-ups (5/side)

Strength / Skill

Weighted Pull-Ups (Weight)

Every 2 minutes, for 10 minutes (5 sets):
3 Weighted Pull-Ups
*Find a 3RM for the day in 5 working sets

Army Style Hanging Knee Tucks (6 Rounds for reps)

Every minute for 6 minutes (6 rounds):
Max Army Style Hanging Knee Tucks for 30 seconds

WoD

Huff and Puff (Time)

4 Rounds for Time:
– Row 20 calories
– 15 Lateral Burpee Over Rowers
– 10 Kipping Pull-Ups
Time Cap: 15 minutes

Cooldown / Cashout

10 Side Lying Thoracic Windmills