8. 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

8. Oktober 2021

Okt.

Posted by Emanuel Erlewein on Okt. 08, 2021 in WOD-Post

WoD – 20211008

Warm-up

3 rounds
– 200 m run
– 10 Sumo KB Deadlift
– 5 no step Burpees
– 10 KB Good Mornings
– 1 TGU e/s

Mobility

– 60 sec dynamic Instep Hamstring Stretch e/s
– 60 sec Glute Stretch e/s

Strength

Deadlift (3 sets of 18)

Perform each set in clusters of 7.6.5, where "." indicates 10-15 sec rest between reps.

Rest 2 min between sets.

Workout

Metcon

EMOM
Death By…
– 1 Burpee + max. reps Russian Swings @ 20/28 kg

Add 1 Burpee every minute.

Score: Total reps Russian Swings.