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

3. Juli 2024

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CrossFit – Wed, Jul 3

Warm-Up
Warm-Up

1-2 ROUNDS

4 Jefferson Curls

6 Down Dog + Up Dog

8/8 Single Leg RDLS

Into…

1-2 ROUNDS

200/150m Row

10 Alt. Deadbugs

10 Glute Bridge Ups

200/150m Row

10 Alt. Bird Dogs

5/5 Single Leg Glute Bridge Ups

Workout – Performance
FOR TIME (Time)

1500/1250m Row

50 Sit-Ups*

1000/800m Row

40 Sit-Ups

500/400m Row

30 Sit-Ups

*Option for GHDs.

(Score is Time)

Workout – Fitness
FOR TIME (Time)

1250/1000m Row

50 Sit-Ups

800/600m Row

40 Sit-Ups

400/350m Row

30 Sit-Ups

(Score is Time)

Post-Workout Strength – All
3 SETS

12-15 Incline Wide Grip Curls

12-15 Single DB Skull Crusher

15-20 DB Weighted Glute Bridge-Ups

-Rest As Needed b/t Sets-

(No Measure)

PROBETRAINING ANMELDUNG