20.4.20

---ONLINE CLASS TODAY AT 7:00 PM---

YOU WILL NEED THE FOLLOWING EQUIPMENT:

1) Dumbbells or substitute (see workout description for ideas)

2) Box or an elevated surface that is capable or supporting bodyweight.

3) Yoga mat or some some padding for your back side.




CrossFit "Support Your Local Affiliate" Workout 3

50 Dumbbell Deadlifts 15/ 22.5kg

50 Abmat Sit-ups

50 Box Step-ups

50 Single-arm Thrusters

Time cap: 20 min.

*If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative substitutes: dumbbell of a different weight, plastic milk jug, can of food, water bottle, kettlebells.


In lieu of an AbMat, roll up a towel to place underneath the small of your lower back. 

If you don’t have a box, use a sturdy stool, bench, or stair step. Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.


Gymnastic core

4 Rounds (not for time)

15 Stability crunches

10 Plank Step up and down (alternating)



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Tel: +49 176 30445560

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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