25. März 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. März 2024

Mrz

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

CrossFit – Mon, Mar 25

Warm-Up

5 min AMRAP of OHS Prep:
-Prayer Stretch w/ PVC – 60 seconds
-Bottom of Squat Thoracic Rotations: 10 reps/side
-Bottom of Squat Loaded Ankle Stretches: 30 sec/side – using plate for loading

3 sets
-:30 Single unders
-10 PVC Passthroughs
-5 PVC OHS w/ pause in bottom

Strength/Skill

1 Snatch Balance + 3 Overhead Squats (3 sets of
Rest as needed)

WoD

Climb (AMRAP – Rounds and Reps)

8 minute AMRAP ascending ladder:
3, 3, 3 , 6, 6, 6, 9, 9, 9, 12, 12, 12, etc.
-OHS 45/30kg
-Box jump w/ step down

Cool Down/Cashout

Copenhagen side planks

3 sets of for 15-25 seconds
Rest 30 seconds between sets

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Preise und Leistungen