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

9. November 2024

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  • 9. November...
CrossFit – Sat, Nov 9
Martial arts will take place every second Friday at 19:30. We start on Friday 08.11.24.
Have Fun!

Suggested Warm-Up
Warm-Up

100m Run

25’ High Kicks

25’ Cherry Pickers

25’ High Knees

25’ Butt Kickers

Into…

300m Bike

25’ Knee Hugs

25’ Toe Grabs

50’ Side Shuffle (25’ e/s)

Into…

100m Run

25’ Toe Walk

25’ Heel Walk

25’ High Skips

25’ Broad Skips

Into…

300m Bike

25’ Walking Samson Lunges

25’ Reverse Walking Samson Lunges

25’ Alt. Side Lunges

25’ Inch Worms

Workout of the Week – Performance
„THE TORTOISE AND THE HARE (PERFORMANCE)“ (Time)

FOR TIME

1 Mile Run

30/25 Cal Bike

800m Run

60/50 Cal Bike

400m Run

100/85 Cal Bike

(Score is Time)

Workout of the Week – Fitness
„THE TORTOISE AND THE HARE (FITNESS)“ (Time)

FOR TIME

1200m Run

20/15 Cal Bike

600m Run

50/40 Cal Bike

400m Run

80/65 Cal Bike

(Score is Time)

Partner Workout Option
IN TEAMS OF 2… (Time)

FOR TIME*

1200 Mile Run

70/60 Cal Bike

800m Run

100/85 Cal Bike

400m Run

120/100 Cal Bike

*P1 and P2 will complete the Runs together. Partners will split the Cal Bike as needed.

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00 Walking Rest or EZ Bike

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

PROBETRAINING ANMELDUNG