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

7. Juli 2024

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CrossFit – Sun, Jul 7

Warm-Up
Warm-Up

AMRAP x 3 MINUTES

3 Scap Pull-Ups

3 Scap Push-Ups

3 Push-Up to Down Dog

Into…

AMRAP x 3 MINUTES

3 Vertical Jumps (Soft Landing in ¼ Squat)

3 Reps of Lunge-Lunge-Squat

3 Slow DBL DB or KB Deadlifts

Workout – All
4 SETS* (Time)

10 Toes to Bar or Toes to Something

20 Box Jumps (24/20)

30 Push-Ups or Knee Push-Ups

40 Walking Lunges

200m DB Farmer Carry (Athlete Choice)

*Option to Wear 20/14 Weight Vest

-Rest 2:00 b/t Sets-

(Score is Total Time)

Optional Cool Down – All
2-3 SETS

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)

PROBETRAINING ANMELDUNG