4. November 2021 – 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

4. November 2021

Nov

Posted by Emanuel Erlewein on Nov 04, 2021 in WOD-Post

WOD – 20211104

Warm-up

Rowing prep
– 3 sets of 300m row
– rest 1 min between sets
– Increase pace each set towards goal pace for 5k

Workout

5k Row (Time)

Max Effort 5k Row

This is the start of some progessive rowing.
Please note your total time and your 500m average!

2:12/500m = 22:00
2:06/500m = 21:00
2:00/500m = 20:00
1:54/500m = 19:00
1:48/500m = 18:00

Accessory

2 rounds
45 sec on – 15 sec rest
A. Ring Side Plank (side 1)
B. Ring Side Plank (side 2)
C. MB Sit-Up
D. MB Lunge Trunk Rotation (outside only)
E. MB Rocky Solo (30s e/d)

Rest 2 min between rounds

Scaling: Scale to normal side planks when necessary.

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