CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Metcon (Weight)

12 min. to work on your One legged Squats. (Pistols)

Go weighted if possible.

Score: heaviest Pistol left and right.

WOD

Metcon (5 Rounds for reps)

Conditioning:

EMOM x 20

each station is 45 seconds max. effort followed by 15 sec. rest, while transit to next station.

Min. 1: alt. Pistols

Min. 2: Wall Balls 20/14lbs.

Min. 3: Farmer´s Carry* KB 32/24//24/16kg

Min. 4: Ring Push Ups**

Min. 5: Abmat Sit Ups anchored feet.***
* Farmer´s Carry is a 10 m shuttle.1 KB in each hand.

** Set Up Rings 2 inch off the ground.

*** Anchor feet with Dumbbells. GHD optional for Competitors.

Scoring:

Round 1= Total Reps. of Min.1

Round 2= Total Reps. of Min.2

Round 3= Total meters. of Min.3

Round 4= Total Reps. of Min.4

Round 5= Total Reps. of Min.5