MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

7. Januar 2022

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WOD – 20220107

Warm-up
Warm-up
For 8 min
– 10 Box Step-Ups
– 10 scap. Pull-Ups
– 10 Tuck Jumps
– 10 KB/DB Good Mornings

Mobility
– 45 sec dynamic Hamstring Stretch e/s
– 45 sec dynamic banded Lat Stretch e/s

Strength
Strict Pull-Up (5 rounds of 6-8)
Scale up (e.g. adding weight) or down (e.g. using bands) as needed
Bar Muscle-ups (10 min of practice)
Working on progressions:
Banded, jumping, beatswings, hips-to-bar

Workout
Metcon (Time)
3 rounds
– 20 heavy dual KB/DB Deadlifts
– 10 Box Jump @24"/30"

Time Cap: 9 min

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