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

27. Oktober 2024

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CrossFit – Sun, Oct 27

Suggested Warm-Up
Warm-Up

2 ROUNDS

12 Toe Touch Jumping Jacks

12 Scap Push Ups

12 Bird Dogs

12 Glute Bridge Ups

:10 Pike Hold

Into…

2 ROUNDS

40 Single Unders OR 30 Crossover Singles

8 Russian KB Swings

8 Sit Ups

8 Ring Rows

:10 Dead Rig Hang

Skill – All
3 SETS*

:30 HS Hold**

:30 Active Hang Hold

:30 Top of Ring Hold

:30 Bottom of Ring Hold

-Rest As Needed b/t Sets-

*Minimal rest b/t movements.

**Wall or Free Standing.

(No Measure)

Workout – All
5 ROUNDS FOR TIME (Time)

40 Crossover Single Unders or 60 Single Unders

30 Sit-Ups

20 Russian KB Swings (Athlete Choice)

Reps of Gymnastics Pull

*Option for Gymnastics…

3 Rope Climbs

10 Strict Pull-Ups

15 Strict Ring Rows

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00/1:00 Lacrosse Ball Bottom Foot Smash

10 Banded Ws

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

PROBETRAINING ANMELDUNG