30. Januar 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

30. Januar 2024

Jan

Posted by Emanuel Erlewein on Jan 30, 2024 in WOD-Post

CrossFit – Tue, Jan 30

Warm-Up

1:00 Overhead Lat stretch on wall

3 sets
– 1:00 Bike
– 5/side Groiner twist
– 5/side Box step ups
– :20 Hollow Body Hold

WoD

Fight Night (5 Rounds for reps)

For 4 rounds, spend 1 minute on each movement, trying to accumulate as many points as possible:

-Echo Bike for cals
-V-Up for reps
-Line Facing Burpee for reps
-Dumbbell Walking Lunge Step

22.5/15 kg for reps

Box Jump Over for reps
Rest 1 minute between each round

Scoring:

Cals Bike
Reps V-Ups
Reps Burpee
Reps Lunges
Reps Box Jump Over

Cooldown / Cashout

Half Kneeling Plate Thoracic Rotations

3 alternating sets of:
A1. 5 Half Kneeling Plate Thoracic Rotations
*5/side
Rest as needed
A2. 5 Plate Windmills
*5/side
Rest as needed
A3. 5 half kneeling straight arm overhead side bends
*5/side

Plate Windmill

3 alternating sets of:
A1. 5 Half Kneeling Plate Thoracic Rotations
*5/side
Rest as needed
A2. 5 Plate Windmills
*5/side
Rest as needed
A3. 5 half kneeling straight arm overhead side bends
*5/side

half kneeling straight arm overhead side bends

3 alternating sets of:
A1. 5 Half Kneeling Plate Thoracic Rotations
*5/side
Rest as needed
A2. 5 Plate Windmills
*5/side
Rest as needed
A3. 5 half kneeling straight arm overhead side bends
*5/side

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