CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

09.12.2013 3D GYM MOD419

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Trainer Warmup 15 Min.

then

Skill: Core Strength (5 Min.)

5 Rounds

20 sec. L-Sit on Rings

10 sec. Rest

20 sec. Superman Rocks

10 sec. Rest

Walk through S.O.P.

4 Stations (24 Min.)

In Teams of 2, work down the Rep scheme at each Station. PartnerA works PartnerB rests;

– Wall Climbs, 3-2-1 Amrap 5 Min. 

– KB OverBox Burpee 50cm 24/16kg, 2-1 Amrap 5 Min.

– C2B Pullups/Pullups, 5-4-3-2-1 Amrap 5 Min. 

– DB Clean&Jerk 20/10kg, 4-3-2-1 Amrap 5 Min.

Rest 1 Min. after each Station

Score: Total Reps. Scale weights as needed.

Example given: Partner A does 5 Pullups while Partner B Rests, then Partner B does 5 Pullups while A Rests, A does 4 Pullups, B does 4 Pullups. When they are down to 1 Rep they restart at 5 Reps. Amrap 5 Min.

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