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. September 2021

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WoD – 20210923

Warm-up
Warm-up
A. 4 min Echo Bike

B. For 4 min
– 10 Forward Lunges e/s
– 10 Muscle Clean and Strict Press
– 5 Wall Squats

Mobility
– 1 min Prayer Stretch

Strength
Overhead Lunge (4-5 sets of 8 each side)
Performed as alternating OH Lunges.

Build in weight across the sets and rest up to 90 sec between sets.

Workout
Metcon (2 Rounds for reps)
21-15-9
– Cal Echo Bike (for females: 17-12-7 cals)
– Ground to Overhead @30/40kg

Time Cap: 4:30 min

– rest 5 min –

9-15-21
– Ground to Overhead @30/40kg
– Cal Echo Bike (for females: 7-12-17 cals)

Time Cap: 4:30 min

Score: Time of each part. Missing reps added as seconds to the time cap.

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