24. Januar 2023 – 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. Januar 2023

Jan

Posted by Emanuel Erlewein on Jan 24, 2023 in WOD-Post

CrossFit – Tue, Jan 24

Warm-Up

Row x 100 Cals split with partner (switch every 10)

Then:
Cone Game

Strength / Skill

Kipping Pull-Up (Max reps)

Pump Sesh
3 sets:
8-10 unbroken kipping pull ups
rest 30s
12-15 ring rows
rest 30s
12-15 banded bicep curls
rest 2 min

Ring Rows (Max reps)

Pump Sesh
3 sets:
8-10 unbroken kipping pull ups
rest 30s
12-15 ring rows
rest 30s
12-15 banded bicep curls
rest 2 min

Banded Biceps Curls (Max reps)

Pump Sesh
3 sets:
8-10 unbroken kipping pull ups
rest 30s
12-15 ring rows
rest 30s
12-15 banded bicep curls
rest 2 min

WOD (Time)

"Classic"
For time:
27-21-15-9
Cal row
American KBS 24/16kg

*women row 22-17-12-7 cals
*14 min cap

WoD

Cooldown

1-2 Sets
Side Lying Thoracic Rotation w/Reach x :30/side
Prone Scorpion Twist x 5/side