CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
12 min. to work on your One legged Squats. (Pistols)
Go weighted if possible.
Score: heaviest Pistol left and right.
Metcon (5 Rounds for reps)
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.
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