15.4.20

---ONLINE CLASS TODAY AT 6:00 PM---

YOU WILL NEED THE FOLLOWING EQUIPMENT:

1) A weighted backpack, gym or duffel bag. For example, you can wrap a couple bottles of water or weight of some kind in a jacket (that way it doesn't move around in the bag).

2) Yoga mat or padding for your butt and knees.


Strength

3 Rounds

Amrap 2

Backpack Squats

Amrap 2

Backpack Swings

Amrap 2

Backpack Deadbug

Rest 1 min.

*Load your backpack as heavy as you can manage with good technique.


Power Endurance

"Turkish Delight"

Amrap 18

3 Turkish Get-ups Right

6 Lateral Burpee Overs

3 Turkish Get-ups Left

6 lateral Burpee Overs

*You can use a kettlebell, dumbbell, water bottle, or even an old shoe. This one is a challenge. We would love to see you complete between 6-8 rounds if possible.


Backpack swings: https://youtu.be/9bRdawuoPiY

Backpack dead bugs: https://youtu.be/FW2Ly0iiddQ

Turkish get.up: https://youtu.be/LkqIu3YpRNo






CALL US

Tel: +49 176 30445560

Gerne über WhatsApp

EMAIL US
OPENING HOURS
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