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

25. März 2023

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CrossFit – Sat, Mar 25

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

+

Then 2 Sets:
5 Inchworm to yoga push up
:15 Supinated Grip Passive Hang
:10 Chest to wall HS Hold

WoD
Partners in Crime (Time)
In teams of 2:
A. "Partners in Crime"
For Time:
Row 50/45/40 calories
80 Dumbbell Push Presses @ 22,5/15
Row 50/45/40 calories
60 Dumbbell Burpee Deadlifts
Row 50/45/40 calories
40 Wall Walks
Row 50/45/40 calories
20 Rope Climbs

Time Cap: 25 minutes
Scaling:
-Scale DB weights to 35/25s
-Scale Wall Walks to a comfortable distance
-Scale Rope Climbs to a Supine Hand over Hand Rope Climb

OPTIONAL Strength
Hip Thrust (4 sets of 10-12 reps
-2 sec hold at the top of each rep)

Optional Strength
Barbell Hip Thrust
4 sets of 10-12 reps

-2 sec hold at the top of each rep
Rest 2 minutes between sets

Cooldown
Cooldown
Foam Roll Low Back/Hips x 2:00
Pigeon Stretch x 1:00/side
90/90 Hip Stretch x 1:00/side *static versus "swivel"

1
PROBETRAINING ANMELDUNG