23.3.20


Home Workout Day #5


Warm up:

Tabata Mix (jumping jacks / mountain climber)

+ 5 Inchworm


Mobility:

Lizard

Sumo Squat + worlds greatest stretch

Childs pose


Skill:

Turkish get up (20 /10 each side)

Lucky Number Seven

5 Rounds (each round unbroken / 60-90 sec  break)

7 Muscle Snatches

7 Snatchgrip press

7 Snatch Balance

7 Sotts press


Metcon:

„Chaos“

EMOM 25 min  ( RX + with Vest or Ruck)

1-Down ups 

2-10OHS

3- 10HR push ups

4- 10Reverse lunges10 (each leg)

5- Hollow hold (30 sec)


Links: Turkish Get Up: https://www.youtube.com/watch?v=saYKvqSscuY

Lifting Part: https://www.youtube.com/watch?v=7StzGDTY_5o

Und hier das wichtigste…. Der Link zur Vorstellung des WODS:

https://youtu.be/Q87cNzF7Kfw

CALL US

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