29. März 2022 – 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

29. März 2022

Mrz

Posted by Emanuel Erlewein on Mrz 29, 2022 in WOD-Post

WOD – 20220329

Warm-up

3min Bike, row, ski, or run
*At the top of every min complete 3-5
burpees

Mobility

– Prone PVC press 10-15 repetitions

1-2 set
– 5 Banded wall-slides, slow and controlled
– 3 Pike push ups (banded if needed)
– 10 HS hold scap push, facing wall

Gymnastics

5 sets
10 HSPU
10 Seated banded rows
RX+ Strict hspu

TC: 15 min
Score: N/A

Scaling options
Beginner
5 sets
6 Push-ups
10 Seated band Row

Intermediate
5 sets
5 Hspu or 10 Piked hspu
10 Seated band row

Perform
5 rounds
10 Bench Press @55-60%
20/15 Cal Row @damper 10, moderate

Workout

Metcon (Time)

4 rounds for time
– 80 Double-Unders
– 15 CTB

TC: 10 min
Score: Time

Accessory

– Turkish Get Up
Accumulate 15 reps/side