4. Januar 2024 – 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

4. Januar 2024

Jan.

Posted by Emanuel Erlewein on Jan. 04, 2024 in WOD-Post

CrossFit – Thu, Jan 4

Warm-Up

3:00 Echo Bike – increase pace each minute

3 sets
– 10/side mountain climbers
– 5 single KB RDLs with 3 sec negative
– 10 Hollow Body Rocks

WoD

Carry, Spin, Hold (AMRAP – Rounds)

– Single Arm Kettlebell Suitcase Carries 200 meters

-Echo Bike 25/20 calories

-Body Saw Planks for 30 seconds

100m/side for suitcase carry

TC: 25 Min

Strength / Skill

Strength Pyramide

12-10-8-6-4-2 Reps for Time:
– V-Up
– Split Stance Single Arm Russian KB Swing @ 24/16 e/s
– Diamond Push-Up