MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

2. September 2021

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WoD – 20210902

Warm-up
Warm-up
3 rounds
– 200/150 m row
– 5 Single KB OH Lunges e/s
– 10 Burpees
– 10 Goblet Squats

Mobility
– 1 min Squat Stretch
– 10 Russian Baby Maker

Strength
Back Squat (3 sets of 12)
All 3 sets at the weight from 16.08. + 5-10%.

Example: When you did 15 Back Squats at 50kg on 16.08., then you should aim for 52.5-55kg today.

Workout
Metcon (Time)
3 rounds
– 18/24 cal Row
– 16 forward OH Lunges it @40/30kg
– 8 Bar-Facing Burpees over Bar

Time Cap: 12 min

Score: Time. Add missing reps as seconds to the time cap.

Post-WoD Mobility
– 2 min Couch Stretch e/s
– 2 min Sitting Forward Fold Stretch

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