28. Juli 2020 – 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

28. Juli 2020

Jul

Posted by Emanuel Erlewein on Jul 28, 2020 in WOD-Post

WOD – 20200728

Dienstag, den 28.07.2020
Jonny | Mira

Warm-up

2 Rounds
– 250/200m Row
– 200m Run
– 10 Burpee

Workout

This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around!

Metcon

Every 5 min for 30 min (6 rounds)
– 400m Run
– 500m Row
– in remaining time, steady pace burpees

Accessory

2-4 sets
– 15 weighted Sit-Ups
https://www.youtube.com/watch?v=e1fXn_sdGD0
– 10-12 Barbell Roll-Out
https://www.youtube.com/watch?v=s_elM3ciI8g
– 6-10 Cross Body V-Ups
https://www.youtube.com/watch?v=x-wx0rWIfPE

Mobility

3 Rds. of:
– 1 Min. Runners Lunge e/s
https://www.youtube.com/watch?v=xjj8yjHOEyg
– 1 Min. Single Arm Box Shoulder Stretch e/s
https://www.youtube.com/watch?v=lTtudkb81FU

Mobility (optional extra focus)

This week’s optional extra focus is an over all body routine and takes just 10 min. Perform this routine every day, either directly after getting up or just before going to bed (or both).

– 2 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 2 min Death March (no weight)
https://www.youtube.com/watch?v=ZGchgrQLfno
– 1 min Dynamic Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 1 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo

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