ANNOUNCING: „THE BEACH MONDSEE 06.09.2014“
This Saturday we will be heading to Mondsee for „The Beach“ @ Seegasthof Weisse Taube . The gym will be closed on Saturday.
Weather looks good so far, a sunny 23° saturday, to spend a day at the beach with our CrossFit Salzburg Community.
Cover Charge including BBQ, WOD, BVB, SUP. € 25,- to be paid at the Seegasthof Weisse Taube.
Schedule:
Beach opens 9:00h @ Seegasthof Weisse Taube
WOD 11:00h-13:00h Please sign up for your heat in the Gym.
BBQ 13:00h-14:30h
Beach VolleyBall and Stand Up Paddle 15:00h-18:00h
Trainer Warm Up 10 Min.!
Skill: Hand Stand Walk Practise for 10 Min.
or
See your Coach for Movement Installing „Kettlebell Hell“.
WOD (27 Min.)
“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.
Rest 5 minutes and repeat 1, 2 and 3 again.
Men: 32/24kg (use a dumbbell if needed)
Women: 24/16kg (use a dumbbell if needed)
Scale weights as needed!
NO EXCUSES – BOX JUMPS.
