MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

17. November 2021

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WOD – 20211117

Warm-up
Warm-up
For 9 min
– 10 cal Row
– 10 banded Pass Throughs
– 5 KB Strict Press e/s
– 5 KB Overhead Split Squats e/s

Mobility
– 1 min Puppy Pose
– 10 T-Spine Rotations e/s

Strength
Seated Seasaw Press (3-4 sets of 10 each side)
Rest 30 sec before continuing with External Rotations.
Side Lying DB External Rotations (3-4 sets of 10 each side)
Rest 1-2 min before repeating Seated Seasaw Press.

Workout
Metcon (Time)
In intervals of 40 sec on / 20 sec off
– 50/35 cal Row
– 50 alt. DB Snatches @15/22.5 kg
– 50 Single Arm DB OH Lunges (it) @15/22.5kg*
– 50/35 cal Row

*Split equally left and right arm. Only Forward Lunges allowed.

Time Cap: 14 min

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