0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 15 minutes amrap of:
12 reps Barbell Hip-Thrusts
12 reps Pendlay row
12 reps Dips
B) 14-12-10-8-6-4 reps for time of:
Deadlift, 60-65% 1RM
Box Jump M24inch/W20inch
Toes-to-bar
Team of 2 for time and max calories row:
100 DB Step-ups with DBs M15kg/W10kg,
20 inch Box.
100 Burpees.
100 reverse Step DB Lunges M15kg/W10kg
100 V-ups
A) Pistols and rope climb practice
B) 20 minutes amrap of:
Team of 2, I go you go for full rounds
1 rope climb
10 alternating Pistols
15/12 calories Bike
CrossFit Hero WOD „Helton“
Three rounds for time of:
Run 800 meters
30 reps Dumbbell squat cleans M22,5kg/W15kg
30 Burpees
A) 15 minutes amrap of:
10 reps DB Pullover
15 reps narrow Grip Lat Pulldown
10 reps reverse snow angels with 1,25kg
plate / 5 reps clockwise + 5 reps counter clockwise
B) 12 minutes amrap of:
3 Devil Press
5 Pull-ups
7 Box jumps M24inch/W20inch
