30. Dezember 2019 – 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

30. Dezember 2019

Dez

Posted by Emanuel Erlewein on Dez 30, 2019 in WOD-Post

WoD – 20191230

Montag, den 30.12.2019
Jonny | Mira | Christopher

Holiday Opening Hours
31.12.2019 – Team WoD at 11:00
01.01.2020 – Classes at 16:30 | 17:45

Warm-up

2 rounds
10 Cal row
10 Dislocates w/ Stick
10 KB-Bottoms-Up-Press e/s
10 Goblet-Squats
30 sec Hollow-Rocks

Strength

3 Overhead-Squats + 3 Snatch-Balance (Weight)

If possible, increase weight over the sets.

Workout

Metcon (Time)

For Time
100 Wallball Shots
80 Pull-Ups
60m Single KB OH Walking Lunges
40 Cal Row
20 Cluster

Wallball @6/9kg
KB @16/24kg
Barbell @30/45kg