CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

10.03.2014 3D GYM MOD480

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Trainer Warmup 10 Min.

Core Strength: (5 Min.)

3 Rounds of:

30 sec. L-Sit on Rings followed by 15 sec. Rest.

30 sec. Superman Rocks 15 sec. Rest.

then CFKP

make sure you take some Reps of each station before you start the WOD. (5 Min.)

Partner WOD: (22 Min.)

*One partner works at a time.
*Partner must complete all reps of selected movement before passing on to other partner.
*Athlete can switch the movement within the 5 Minutes.
*Partners must alternate.

1st Round: 5 Minutes as many points as possible
10 Pull Ups = 10 Points
5 C2B = 20 Points
2 Muscle Ups = 30 Points

2nd Round: 5 Minutes as many points as possible
10 Hand Release Push Ups = 10 Points
5 Hand Stand Push Ups = 20 Points
5 m Hand Stand Walk = 30 Points

3rd Round: 5 Minutes as many points as possible
20 Sit Ups = 10 Points
15 V-Ups = 20 Points
10 Toes To Bar = 30 Points

4th Round: 5 Minutes as many points as possible
20 Air Squats = 10 Points
15 Wall Balls = 20 Points
10 Pistols (Alt) = 30 Points

Overtime Max DU in 2 Minutes
Every DU = 1 Point
Every Single Under = 1/2 Point

Score: Total Points.

 

 

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