9. März 2021 – 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. März 2021

März

Posted by Emanuel Erlewein on März 09, 2021 in WOD-Post

Home WoD – 202100309

Warm-up

EOMOM 6
1. min.: Step-Down Step-Up Burpees
2. min.: Glute Bridges
3. min.: alt. Arm/Leg Lift Planks

Mobility

2 rds
– 1 min Standing Forward Fold
– 1 min Seal Pose
– 10 alt. Walking Deadlifts i/t

Strength

Posterior Chain
4 rds
– 15 Feet Elevated Glute Bridges
– 10 Weighted Curtsy Goblet Squats i/t

2 rds
– 10 Bulgarian Split Squats e/s
– 15 Arch Rocks with 1 sec hold at top

Workout

Metcon (AMRAP – Rounds and Reps)

Death by Jumping Lunges i/t
1. 2 alt. Jumping Lunges
2. 4 alt. Jumping Lunges
3. 6 alt. Jumping Lunges

When under 20 alt. Jumping Lunges repeat after 2 min of rest

Accessory

Accumulate 1 – 2 min Arch Hold

Extra Mobility Routine