CrossFit Salzburg – Kurs
Front Rack Lunge (10-8-6-4-2-2-2 climbing)
Each step counts.
10 Reps. = 5l/5r
alternate legs after each rep.
Work in teams. May use racks.
15 min. session.
Metcon (AMRAP – Rounds and Reps)
Death on the minute by:
– alt. Jumping Lunges l.+r.
(ascending ladder +1)
Every minute you will complete 1 Pull Up + 1 Jumping Lunge l+r. ascending by 1 Rep.
Min. 2 you will do 2 Pull Ups + 2 Jumping Lunges l+r.
Min. 3: 3 Pull Ups + 3 Jumping Lunges l+r.
This rep scheme continues for as long as possible until you cannot complete all Reps. within 1 minute.
( 1Jumping Lunge = 1l.+1r.)
Score: Rounds + Reps.
e.g.: You die in min. 10 completing only 9 jumping Lunges l+r.
Your score: 9 rounds + 19 reps. (10 Pull Ups + 9 jump. lunges l+r.)
Scale jumping lunges to regular lunges if needed.