30.6.20

Back Squat

Every 2:30 x 4

9 Back Squats, 70%


Lower Volume

3 rounds:

10 front foot elevated reverse lunge

Rest 20s

20 alt Cossack Squats

Rest 1:1 w/ partner.


Sport Intervals

Complete three full rounds:

3:00 HARD WORK // 3:00 REST.

8/ 6 Cal Bike

6 Burpee Box Overs

4 Thrusters, 50/ 35 __________ Burn Class:

5xAMRAP6 with a Partner,

2min Rest


AMRAP6:

6 Down Ups

6 Db Thruster (15/10)

6cal AAB


AMRAP6:

6 Burpees

6 Db FS

6cal AAB


AMRAP6

6 lat Burpees

6 Db HPC

6cal AAB


AMRAP6

6 Db-facing Burpees

6 Db HSC

6cal AAB


AMRAP6

6 Burpee-Db-Deadlifts

6 Devils Press

6cal AAB


__________


Online Class:


AMRAP 5

Max Air Squats

EMOM: 6 Jumping Squats


2min Rest


AMRAP 5

Max Push Ups

EMOM: 6 Pike PU/ 6 HRPU/ 1 Wallwalk


2min Rest


AMRAP 5

Max Sit Ups

EMOM: 6 V-Ups


AW:

5 Rds

10 Superman Lifts

10 Hollow Lifts

10 Plank Lifts (each side)

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