9. März 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. März 2023

Mrz

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

CrossFit – Thu, Mar 9

Warm-Up

12 min amrap @Warm up pace
20 Single Unders
10 Yoga Push ups
10 Box Step ups
10 Straight Leg Sit ups

WoD

Bodyweight Bonanza (Time)

"Bodyweight Bonanza"
5 rounds for time:
9 toes to bar
12 HR push ups
15 box jump 24/20in

*Time cap: 13 min

Strength / Skill

Bent over DB chainsaw row (8-10/arm x 2; rest 30 sec b/w arms)

A. DB chainsaw row; 8-10/arm x 2; rest 30 sec b/w arms
+
B. Turkish get up; accumulate 10/arm @ moderate loading

Turkish Get Up (accumulate 10/arm @ moderate loading)

A. DB chainsaw row; 8-10/arm x 2; rest 30 sec b/w arms
+
B. Turkish get up; accumulate 10/arm @ moderate loading

Cooldown

1-2 Sets:
Prone Chest stretch x :60 sec/side
Pigeon Stretch on box x :60 sec/side