25. April 2024 – 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

25. April 2024

Apr

Posted by Emanuel Erlewein on Apr 25, 2024 in WOD-Post

CrossFit – Thu, Apr 25

Warm-Up

1 ROUND

100m Run

10 Alt. Groiners

:30 Plank

10 Good Morning

Into…

1 ROUND

100m Run

10 Alt. Box Step-Ups

20 KB Plank Taps

10 KB Deadlifts

Into…

1 ROUND

200m MedBall Run (SB Optional)

10 Box Jumps

10 Sit-Ups

10 Plate G2OHs

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

50 Box Jumps (Athlete Choice)

40 Sit-Ups

30 Plate G2OHs (Athlete Choice)

200m MedBall Run

*P1 works while P2 rests, and partners split work on the Box Jumps, Sit-Ups, Slam Balls as needed. The 200m Slam Ball Run will be completed together with partners switching the Slam Ball as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

4 SETS (Time)

20 Box Jumps (Athlete Choice)

25 Sit-Ups

30 Plate G2OHs (Athlete Choice)

100m MedBall Run

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Optional Cool Down – All

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

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