MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

5. März 2021

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Home WoD – 202100305

Warm-up
Warm-up
3 rds
– 4 Push-Ups to Down Dog (3 sec down)
– 8 Side Plank to Star Plank e/s
– 16 Finger Push-Ups

Mobility
– 1 min Upper Pec Strech e/s
– 2 min Down Dog

Strength
Handstand Hold (Handstand re-test)
Handstand (Re-Test)
– max free HS Hold

Test-Scaling Option:
– 2 Tests: 1st test "rx’d", 2nd test scaled (2 scaling options)

Exercise-Scaling Option 1:
– wall-supported handstand hold ("look at your toes" #activeMidline)

Exercise-Scaling Option 2:
– wall walk hold (with markers for comparison)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
– Burpees
– 1 Wall Walk (starting with and every 30 sec)

Accessory
3 rds
– 15 Sideplank Pulses e/s
– 1 min Plank hold
– 1 min rest

Extra Mobility Routine

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
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