10.12.19

Gymnastic Skill

1- 30-45s wall facing HS Hold

2- 1 around the box pike walk.

3- 0:30/0:30 spotted handstand hold


Gymnastic efficiency

Emom 8

Opt. 1: HSPU

Opt. 2: HSPU w/ box

Opt. 3: Pike push up / push up variation

Notes: add reps to your last session.


Power endurance

3-6-9-12 Ladder

Front squats 50/ 35

C2B Pull-ups

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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

VISIT US

Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider