GIRL WEEK KW27

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!

Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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