17. Januar 2021 – 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

17. Januar 2021

Jan

Posted by Emanuel Erlewein on Jan 17, 2021 in WOD-Post

Home WoD – 20210117

Warm-up

5 rds
– 30 sec Deadbug
– 6 Down-Ups
– 15 sec Star Plank e/s
– 12 alternating Lunges e/s

Workout

Metcon (AMRAP – Reps)

AMRAP 12
– 12 Diamond Push-Ups (2111)
– 12 Burpee High Jump/ Burpee Broad Jump
– 12 Clam Shells e/s

Accessory

Tabata A (20 sec on 10 sec off x 8)
– Hollow Hold
– Superman Hold

Tabata B (20 sec on 10 sec off x 8)
– Chinese Plank (face up)
– Chinese Plank (face down)

Tabata C (20 sec on 10 sec off x 8)
– Straight Arm Plank
– Table Hold

Extra Mobility Routine