CrossFit Salzburg

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CrossFit-Salzburg

12.04.2013 3D GYM MOD345

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“FRIDAY IS GAMEDAY”

Monika held her first class as a CFSBG Coach yesterday. As a Welcome Gift she created her “MONI Gameday WOD” for us. Run and Gun…

Monika announcing her WOD.

Gameday Warmup

Walk Through S.O.P.

3-2-1-to the floooooooooorrrrr

“MONI WOD- RUN & GUN”

20 Burpees

400 m Sprint

10 Pistols (l+r=1Rep)

400 m Sprint

20 WallBalls (Games Standard)

400 m Sprint

30 deficit Pushups 20kg/10kg Plate

400 m Sprint

40 Overhead Lunges, stationary each leg is a Rep. (20/10kg)

400 m Sprint

50 Weighted Situps 20/10kg Plate

20 Burpees

Score: Time (30 Min. Time Cap)

If you ever wondered what we do in our lunch breaks… Yes we trust in our skills!

Certainly, We only show the positive outcomes of our experiments!

httpv://youtu.be/8QLMZQBLWVI

 

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