7. Oktober 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

7. Oktober 2021

Okt.

Posted by Emanuel Erlewein on Okt. 07, 2021 in WOD-Post

WoD – 20211007

Warm-up

EMOM 9 min – 45 sec on / 15 sec off
1.min: Row without Monitor
2.min: Single KB Strict Press – 20 sec left / 20 sec right
3.min: Plank to Push-Ups

Mobility

– 60 sec Shoulder Rotator Stretch e/s
– 60 sec Forearm Stretch (Video kommt noch)

Strength

Strict Press (10-8-6)

Building in weight. Rest 2 min between sets

Accessory (Max reps)

– 8 Side Plank Rotations e/s
– 8 Banded Face Pulls
– 30-60 sec Dead Hang

Workout

Metcon (AMRAP – Reps)

Every 3 min for 4 rounds
– 16/21 cal row
– 16 Dual KB Overhead Lunges @2×12/16 kg
– max reps DU

Rest 1 min between rounds.

Score: Total reps DU.