MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

27. Juli 2021

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WoD – 20210727

Warm-up
Warm-up
For 9 min
– 10 Cal Row
– 10 (scaled) Push-Ups -> should feel really easy!
– 10 Air Squats
– 2 Wall Walks

Strength
Three movements performed as one giant set, directly moving from movement to movement.
Seated Single Dumbbell Press (3-4 sets of 8 each side)
Single DB Bench/Box Press (3-4 sets of 8 each side)
Hand-release Push-Up (3-4 sets of max effort)

Workout
Metcon (Calories)
6 sets
90 sec on – 90 sec off
– 10 Burpees over Rower (lateral)
– 10 Dual DB Thrusters @2×15/22.5 kg
– max cal Row

Note: Turn on and reset your rower before every interval.
If you can not get on the rower reduce the reps of the burpees and thrusters equally.

Score: Total number of calories.

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
PROBETRAING ANMELDUNG