MONTAG 29.06.2020
CROSSFIT
WOD A: "ANNIE"
For time: 50-40-30-20-10
Double Unders
Sit ups
5' REST
WOD B: "CINDY"
20' AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
CF-INTERMEDIATE
WOD A: "SCALED ANNIE"
For time: 40-30-20-10
Double Unders
Sit ups
WOD B: "SCALED CINDY"
15' AMRAP
5 Inverted or Ring Rows
10 Push Ups
15 Air Squats
DIENSTAG 30.06.2020
CROSSFIT
SKILL/STRENGTH
Clean
WOD: "ELIZABETH"
21-15-9
Cleans 60/45
Ring Dips
MITTWOCH 01.07.2020
CROSSFIT
WOD: "BARBARA"
5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3' REST
CF-INTERMEDIATE
WOD: "BARBARA"
5 RFT
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3' REST
DONNERSTAG 02.07.2020
CROSSFIT
SKILL/STRENGTH
Rope Climb
WOD: "KAREN"
For time
150 Wall Balls 9/6
CF-INTERMEDIATE
SKILL/STRENGTH
Rope Climb
WOD: "KAREN"
For time
150 Wall Balls 6/4
FREITAG 03.07.2020
CROSSFIT
EXTENDED WARM UP: 30' EMOM
min 1) 40" easy Row
min 2) 7 Wall Balls
min 3) 40" easy Ski
WOD: "FRAN"
For time
21-15-9
Thrusters 42,5/30
Pull Ups
SAMSTAG 04.07.2020
FUN DAY
STRENGTH
Deadlift
10-8-8-6-6-4-4-2
5 High Box Jumps after each set!
WOD: "EVA"
5RFT
800m Run
30 KB-Swings 24/16
30 Pull Ups
SONNTAG 05.07.2020
FREE GYM!