CrossFit Salzburg Weihnachtsfeier Friday 20.12.2013 

Heats Starting at 6pm 

-„Crossmess“ WOD

-Glühmost, naturtrüber Glühapfelsaft, Maroni and Chilli;

-hopefully the „Christkind“ shows up.

Looking forward having all our members at the party. 

Your CrossFit Salzburg Coaching Staff

Congratulations to all CMAR -The Ditch- Competitiors

Well Done Chrissy making the Womens TOP 10 (8th Place), Rudi  and Tom finishing 3rd and 9th in the Masters Division, Laura ranked 6th Women Masters and Andi 7th Men Elite Division. View all rankings here.

now back to work.

Warmup 10 Min.

5 Min. of Row, Ski Erg and Run;

L.O.G.

-TipToes 2 fer 1

-Spider Walk

-Quad Stretch

-„Bond“ Lunges

then

„BRING SALLY BURPEE PULLUPS“ Oh Yeahhh

– Choose a Bar out of your reach. Scaling Option: Burpee to target.

then recover and back on your feet for

In Teams of 2:

Amrap 20 Min. of

10 Front Squats 60/40kg

10 Pullups

20 Situps

Athlete A does 10 FS then Athlete B does 10 Pullups, Athlete A 20 Situps and Athlete B starts the 2nd Round…

Score: Reps. Scale weights and movements as needed. Shoot to get all Reps. unbroken.