MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

18. November 2021

  • Home  
  • 18. November...

WOD – 20211118

Warm-up
Warm-up
– 5min Rope Skipping (Single Unders, Double Unders, Triple Unders, Boxer jumps, …)
– then –
2-3 rounds
– 15 Air Squats -> 10 Front Squats
– 10 Back Rack Elbow rotations
– 5 Downward Dog to Cobra

Mobility
– 5 90-90 Hip Flows
– 10 Russian Baby Makers

Strength
Front Squat (EMOM8 of 8 reps)
EMOM 8 min
– 8 Front Squat @~40-50% of 1RM

Workout
Metcon (Time)
10 rounds
– 10/6 Push-Ups
– 20 Thrusters @15/20kg
– 40 Double Under

Time Cap: 20min (2min/rounds)

Scaling: Scale Push-Ups and numbers of reps to get below 2:00/round

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