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

24. Januar 2023

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CrossFit – Tue, Jan 24

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

PROBETRAING ANMELDUNG