24. August 2021 – 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

24. August 2021

Aug

Posted by Emanuel Erlewein on Aug 24, 2021 in WOD-Post

WoD – 20210824

Warm-up

For 9 min
– 30 Single Unders
– 15 Air Squats -> 10 Front Squats w/ Stick or BB
– 10 Scapular Pull-Ups

Mobility

– 45 sec Couch Stretch e/s
– 45 sec Frog Stretch
– 45 sec Puppy Pose

Strength

Front Squat (6 sets of 3)

Perform ALL 6 sets with the same weight you used on 12.08.

Workout

Metcon (AMRAP – Reps)

EMOM 10 min
Odd: 40-60 Double Unders
Even: Max strict Pull-Ups

Score: Total reps of Pull-Ups.

Scaling: Scale strict Pull-Ups to have at least 4 Pull-Ups each round.