MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

ROW-WOD – 20190327

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  • ROW-WOD –...

Short
20 x 30 sec / 30 sec easy

  • Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Medium
3 x 3000m / 2 min easy

  • Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.

Long
2 x 6000m rate increase 22-26 / 4 min easy

  • Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period.

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

CrossFit Kampfgeist Hygienemaßnahmen
PROBETRAING ANMELDUNG