CrossFit Salzburg

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CrossFit-Salzburg

04.03.2013 3D GYM MOD317

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What an exciting “March” ahead of CSFBG. Games Open plus Paleo Challenge. … let´s make a great start today!

Trainer Warmup 10 Min.

Skill: 3 Rounds of 30 sec. ChinUp Hold (hold your elbows behind your back) 30 sec. Sprawls. 15 sec. Transition time! Teams of 2!

then

3 Rounds, all out Sprints of:
Row 250m
21 KB Swings 24/16kg
21 Double Unders /63 Singles
21 WallBallshots 10/6kg

You get at least 6 Minutes full Recovery, Go all out on each round! Goal is to get all Reps unbroken. Do not give up more than 10 sec. on each Round. Scale as needed! If you dont throw up after each Round you didn´t go hard enough ; )

We will do this in Heats of 6 Athletes, starting Heats in 2 Minute Intervals.

Score: Time of each Round.

Gameday Action @ CFSBG

httpv://youtu.be/2SR23yHXydc

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