16.6.20

Back Squat

Every 2:00 complete a set:

1- 8 Back squats, 65%

2- 5 Back squats, 70%

3- 2 Back squats, 75%

4- 2 Back Squats, 75%

5- 1 Back squat, 80%

6- 1 Back squat, 80%


Lower Volume

EMOM 5

10 DB reverse Lunges


Sport Intervals

Complete five full cycles:


1:00 work // 1:00 off

4 Devils Press, 2 x 22/ 15

Max Cal Assault bike


__________


Online Class:


Strength:

AMRAP 10

2 Bulgarian Split Squats

2 Pike Push Ups

(+2 every round)


WOD:


100 Mountain Climber

50 Hops over Something

25 Down Ups


5 Rds

20 V-Ups

10 Pistol Squats


25 Down Ups

50 Hops over Something

100 Mountain Climber


TC: 20min


__________


Burn Class:


5 Rft:

100 DU

25/20 BBJ (24inch)


Directly into:


AMRAP until 35min:

10cal row or 10 cal bike

10m bear crawl

10 Jumping Squats

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

  • Facebook Social Icon
  • Instagram Social Icon

Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider