17.4.20

---ONLINE CLASS TODAY AT 3:30 PM---

YOU WILL NEED THE FOLLOWING EQUIPMENT:

1) An Odd Object. This is literally anything you can move from the ground to over your head. Here are some ideas: dumbbell, kettlebell, bag of sand or dirt, backpack filled with books, cushion from the couch, big bottle of water, brick or stone from the garden.

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

3) Wall, chair, bench, or couch that can support your bodyweight.


Strength

Complete 5 Sets

20 Deficit lunges (3s down)

3 Max height jumps

10 Cossack squats


Gymnastics

5 Sets

8-10 Pike push ups

*Elevate your feet if you can.


Power Endurance

Amarap 12

50 Air squats

10 Object hang to overhead

7 Burpee tuck jumps


Deficit lunges: https://youtu.be/YtzdcxjEb8s

Cossack Squats: https://youtu.be/s10pty4y5Po

Burpee tuck Jumps: https://youtu.be/-Vfb-ZV9UYI



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