7. Mai 2022 – 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

7. Mai 2022

Mai

Posted by Emanuel Erlewein on Mai 07, 2022 in WOD-Post

Saturday, May 7th 2022

Warm-up

A. General
Partner Warm-Up

With a Med Ball
10/8 cal/person @mod
10 Swing passes
10 plank passes (face to face)
10 Lunges passes
10 Rotational passes (side to side)
10 Wall Ball passes
10/8 cal/person @hard

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
2 Over Unders
4 Renegade rows
6 DB Hang cleans
8m Front rack lunge

Metcon

Metcon (Time)

For time
Buy in
50m DB Front rack walking lunge

10 rounds
6 Over unders @30/24"
8 DB Renegade rows
10 Dual DB Hang cleans

Buy out
50m DB Front rack walking lunge

DB: 2×22.5/15 KG

TC: 30 min
Score: Time

Extra Accessory

Metcon (Time)

Accumulate
1 min in an L-sit
3 mins in a Sandbag bear hug
5 mins in an elbow plank

Partition as you wish

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