CrossFit Salzburg – Kurs

Warm-up

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.

WOD

Metcon (AMRAP – Rounds and Reps)

Death on the minute by:

-Pull Ups

– alt. Jumping Lunges l.+r.

(ascending ladder +1)
Description:

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.