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. Mai 2021

Home WoD – 20210505

Warm-up
Warm-up
For 10 min
– 10 BTN Goblet-Squats
– 10 Plank Step-Ups i/t
– 30 sec High Plank-Hold
– 10 Floor-Presses
– 10 Bend-Over-Rows
– 30 sec High-Knees

Mobility
2 rds
– 1 min Seal-Pose
– 1 min lateral Prayer-Stretch e/s

Strength
Core
I) 3 rds as Superset
– 30-60 sec Hollow-Hold
– 1 min ME Sit-Ups
II) 4 rds as Superset
– 30-60 sec Side-Plank (1. & 3. rd left/ 2. & 4. rd right side)
– 1 min ME Side-Plank-Raises or Side-Plank Single Knee-Tucks (1. & 3. rd left/ 2. & 4. rd right side)

Workout
Metcon (Time)
21 – 15 – 9
– Thruster (Backpack, etc./ Bar @45/30)
– Lateral Jumps otB
– Mountain-Runners e/s
– Russian-Twists e/s

Accessory
In any orders
– 100 Standing Backpack-Front-Raises (move Backpack from Hips/Thighs over head with straight arms)
– 100 Bend-Over-Rows

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
PROBETRAING ANMELDUNG