MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

23. November 2021

  • Home  
  • 23. November...

WOD – 20211123

Warm-up
Warm-up
3 rounds
– 10 cal Row
– 10 Ring rows

Workout
Metcon (5 Rounds for reps)
5 sets
500m row @5k pace -3-5 sec

Rest 1 min between sets.

e.g. If your 5k pace is 2:03/500m, aim for 1:58-2:00/500m for todays intervals

Accessory
– 100 banded Bicep Curls -> every time you break: 10 Push ups
– 100 banded Face Pulls -> every time you break: 10 BB Bent Over Row

Post-WoD Mobility
2 rounds
– 45 sec Happy Baby
– 45 sec Nadelöhr e/s

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