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

    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