MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

6. September 2021

  • Home  
  • 6. September...

WoD – 20210906

Warm-up
Warm-up
EMOM 9 min – 50 sec on / 10 sec off
– MedBall Thruster
– Bent Over KB Row (switch arms after 25 seconds)
– American Swings @ light weight

Mobility
– 1 min weighted Squat Stretch
– 1 min Puppy Pose

Workout
Metcon (Time)
Every 10 min of 30 min (3 rounds)
– 30 Wallballs @ 6/9 kg
– 30 American KB Swings @ 16/24 kg
– 15 Pull-Ups
– 20 Wallballs
– 20 American KB Swings
– 10 C2B Pull-Ups
– 10 Wallballs
– 10 American KB Swings
– 5 BMU

Score: Time of slowest round. Add 1 sec for every missed rep.

Note: Time cap each round at 8:30, to have at least 90 sec of rest.
Choose progressiv scaling and choose three different options within each round.

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