ROW-WOD – 20190305 – 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

ROW-WOD – 20190305

März

05

Posted by Emanuel Erlewein on März 05, 2019 in Row-Ergo WoD

Short
2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

Medium
3 x 1500m / 2 min easy

Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500.

Long
4 x 3000m / 4 min easy

Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.“

PROBETRAINING ANMELDUNG