5. Dezember 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

5. Dezember 2022

Dez

Posted by Emanuel Erlewein on Dez 05, 2022 in WOD-Post

WOD 12/05/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets
1:00 Jump Rope
5 Sit Ups
5 Inch Worms

WOD-Prep

1 set:
1 Shuttle Run (15m)
5 Sit Ups
10 Double Unders
5 Push Ups

Workout (12 Rounds for reps)

6 Sets (1 Set every 2:30)
12x 8 m. Shuttle Run
15 Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up

Target time each set: 1:30-1:45
Time cap each set: 2:00

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose