28. November 2024 – 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. November 2024

Nov

Posted by Emanuel Erlewein on Nov 28, 2024 in WOD-Post

CrossFit – Thu, Nov 28

Suggested Warm-Up

Warm-Up

1-2 ROUNDS

:30 High Knees

:30 Butt Kickers

5/5 Side Plank Rotations

10 Alt. Samson Lunges

10 Feet Elevated Calf Raises

Into…

2-3 ROUNDS (w/partner)*

200m Run Together**

P1: 10 Alt. Lunges / P2: Bottom of Squat Hold

P1: 10 Up-Downs / P2: Top of Plank Hold

P1: 30 Single Unders / P2: Jumping Jacks

*P1 is the pacer; once they’re done, switch with P2.

**Option to have teams carry a medicine ball with them while running!

Partner Workout – All

„MACY’S DAY PARADE (ALL)“ (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES**

100m Run

10 Synchro Burpees

200m Run

20 Synchro Push-Ups

400m Run

40 Synchro Walking Lunges

800m Run

80 Synchro Jumping Jacks

*The second of three Turkey Day Workouts this week!

**All Runs + Synchro Movements must be completed together. Option to split 200 Double Unders instead of Jumping Jacks.

(Score is Rounds + Reps)

Solo Workout Option – All

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

100m Run

10 Burpees

200m Run

20 Hand Release Push-Ups

400m Run

40 Walking Lunges

800m Run

80 Double Unders or Jumping Jacks

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY

1:00 Walking Rest or EZ Bike

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

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