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

20. Januar 2023

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CrossFit – Fri, Jan 20

Warm-Up
Warm-Up
3 Sets
Yoga Push ups x 8 reps
KB Goblet Cossack Squat x 6 slow/controlled alt reps
Bar Hanging Scapular Circles x 8-10 reps

Strength / Skill
Wall-Walk (Max reps)
2 sets:
1 min amrap wall walk
rest 1 min
45 sec amrap wall walk
rest 45 sec
30 sec amrap wall walk
rest 2 min b/t stes

WoD
WOD (Max reps)
TTT Throwdown
3 min amrap:
15 front squat (42,5/30)
15 pull ups (kipping chin over bar)
2 min rest
3 min amrap
15 OHS (42,5/30)
15 CTB pull ups
2 min rest
3 min amrap
15 thrusters (42,5/30)
15 bar muscle ups

Cooldown
Cooldown
Foam Roll Lats and shoulders x 3:00
Cat-Cow x 10 slow cycles

PROBETRAING ANMELDUNG