23. März 2022 – 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

23. März 2022

Mrz

Posted by Emanuel Erlewein on Mrz 23, 2022 in WOD-Post

WOD – 20220323

Warm-up

Partner Warm-Up – while one performs one round, the other bikes/rows/skis

3 rounds each
– 5 Burpees
– 10 alt. light DB Snatches
– 10 DB Goblet Squats
– 10 DB STOH (5 each side)
– 5 Burpees

Mobility

– 45 sec Pigeon Pose
– 10 Baby Makers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 min
– 50 Burpees
– 25 One Arm Devil Press (it) @15/22.5kg
– 50 10m Shuttle Runs (it)
– 25 DB Snatches (it) @15/22.5kg
– 50/35 Cal Row/Ski/Bike
– 25 DB Hang Squat Cleans
– 50/35 Cal Row/Ski/Bike
– 25 DB STOH (it) @15/22.5kg

HIIT Session

Warm Up

Buy In: 5 Min Easy Ergo
21 – 15 – 9
– KB DeadLifts
– WBS
– V-Ups

Workout

Work 3min
Rest 1min
until you finish!

10/7 Cal Assault Bike / Row / Ski
10 DB Push Press @22.5/16kg
10 American KB Swings @24/16kg
10 Toes-To-Bar

15/12 Cal Assault Bike / Row / Ski
15 DB Push Press
15 American KB Swings
15 Toes-To-Bar

20/15 Assault Bike / Row / Ski
20 DB Push Press
20 American KB Swings
20 Toes-To-Bar

25/18 Assault Bike / Row / Ski
25 DB Push Press
25 American KB Swings
25 Toes-To-Bar

30/21 Assault Bike / Row / Ski
30 DB Push Press
30 American KB Swings
30 Toes-To-Bar

Time CAP: 36min.
RX+ is a 32/24 kg KB

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