MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

25. April 2021

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Home WoD – 20210425

Warm-up
Warm-up
3 rds
– 10 Muscle Hang Clean High Pulls @PVC
– 10 Good Mornings (weighted or banded)
– 10 Sumo Deadlift High Pulls @PVC
– 10 Burpees
1 min rest betweed rds

Mobility
2 rds
– 45 sec Internal Shoulder Rotation Stretch
– 45 sec External Shoulder Rotation Stretch @PVC

Strength
E2’30"MO2’30M x 5 (12 min 30 sec in Total)
– 8 Bent-over-Rows (1 sec hold on top)
directly into
– 45 sec Front Rack Hold (both arms) or Single Arm Overhead Hold (one arm)

EMOM 12 (4 rds)
– 10 Single Arm Upright Rows e/s DB/KB/Banded
– 10 Single Arm Front Raises e/s DB/KB/Banded
– 10 Single Arm Lateral Raises e/s DB/KB/Banded

Workout
Metcon (Time)
4 rds (TC 5)
– 40 Double-Tap Jumps
– 4 Odd-Object Power Cleans
– 4 Burpees
30 sec rest between rds

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
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