25. November 2021 – 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. November 2021

Nov

Posted by Emanuel Erlewein on Nov 25, 2021 in WOD-Post

WOD – 20211125

Warm-up

EMOM 9 min
1.min: 15 KB Deadlifts -> Russian Swings -> American Swings
2.min: 8 KB Hang Clean & Press e/s
3.min: 6-10 KB Windmills e/s

Mobility

– 10 Thoracic Spine rotations e/s
– 10 Cat-Cows

Strength

3-4 rounds
– 10 KB Bottom Up Press e/s
– 10 KB Around the World e/d
– 10 KB Surrenders

Workout

Metcon (Time)

10 rounds, alternating arm every round
– 10 KB Hang Cleans
– 10 KB STOH
– 5 Half Turkish Get-Ups
– 5 KB OH Lunge e/s

If dropping KB within one round, perform 10 burpees before continuing.

Time Cap: 17:30