9. Juli 2023 – 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

9. Juli 2023

Jul

Posted by Emanuel Erlewein on Jul 09, 2023 in WOD-Post

CrossFit – Sun, Jul 9

Sunday-Funday

0:00-12:00

Warm-Up

3 rounds

10 Russian Baby Makers

10 Down Ups

10 Tempo Air Squats (3 sec down, 3 sec up)

10 Beatswings

10 MedBall Thrusters

15:00-25:00

Find workout partner and go through workout movements

B. Workout

Every 3 min for 21 min

15 snychro Burpees

10 Synchro Wallballs

5 Synchro Toes To Bar (or knee raises)

max Farmer’s Carry as heavy as possible (DBs or KBs)

C. Strength

2-4 rounds

10 (banded) push ups

10 frog glute bridge with 3 sec hold on top