2. Juli 2023 – 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

2. Juli 2023

Jul

Posted by Emanuel Erlewein on Jul 02, 2023 in WOD-Post

CrossFit – Sun, Jul 2

Sunday-Funday

Warm-Up
~6 min Pizza Game
then
3 rounds
12 Air Squats
12 KB Deadlift
12/9 cal row

WOD-Prep
Find a partner and go through workout movements

Every 4 min for 16 minutes (Teams of 2)
10-20-30-40 Synchronised Russian KB Swings
40-30-20-10 Synchronised KB Goblet Squats
max meters row (one working, one resting)

First round: 10 KBS -> 40 Goblet Squats -> max row
4th round: 40 KBS -> 10 Squats-> max row

3-4 rounds
10 (banded) strict pull ups
10 Chest supported incline DB row

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