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. Mai 2023

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CrossFit – Thu, May 25

Warm-Up
Warm-Up
4 Sets
:20 Line hops front to back
:20 Line Hops Side to Side
5/side Cossack Squats
10 KB Romanian deadlifts

Strength / Skill
Hips Banded Russian Kettlebell swings (4 x 10 Hips Banded Russian Kettlebell swings)

4 alternating setsof:

A1) 10Hips Banded Russian Kettlebell swings
Rest 1 minute
A2) 8-10Bulgarian Ring Rows
Rest 1 minute

The suggested weight is 24/16kg for KB Swings.
Attach a band to add some extra resistance.
Adjust your foot placement on the ring row to make it appropriately challenging.

Bulgarian Ring Rows (Bodyweight) (8-10 Bulgarian Ring Rows)
Score:
weight = 0

4 alternating setsof:

A1) 10Hips Banded Russian Kettlebell swings
Rest 1 minute
A2) 8-10Bulgarian Ring Rows
Rest 1 minute

The suggested weight is 24/16kg for KB Swings.
Attach a band to add some extra resistance.
Adjust your foot placement on the ring row to make it appropriately challenging.

WoD
Rev the Engine (AMRAP – Rounds and Reps)
"Rev the Engine"
As Many Rounds and Reps as possible in 15 minutes:
30 Double-Unders
10 Wall Ball Shots
10 Dumbbell Snatches @ 22,5/15

Cooldown
Cash-Out (Time)
Grip Strength:
Supinated dead bar Hang: Accumulate 2 minutes; break as needed

Score:
time of longest hold

PROBETRAINING ANMELDUNG