6. Oktober 2020 – 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

6. Oktober 2020

Okt

Posted by Emanuel Erlewein on Okt 06, 2020 in WOD-Post

WOD – 20201006

Dienstag, den 06.10.2020
Max | Chris

Warm-up

3 rounds
– 15 Russian Swings -> American Swings
– 20 alternating Plank Shoulder taps
– 10 Down & Up
– 30 sec Single KB OH Hold (each side)

Pre-WOD

– discuss WOD movements and scaling options

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min
– 15 American Swings @12/20kg
– 5 Turkish Get Up (each side) @12/20kg
– 5m HSW (scaling: 5 Wall Walk)

Accessory

2-4 rounds
– 10 Wall Slides
– 10 reverse Butterfly
– 10 seated external DB rotations
– 45-60 sec Puppy Pose