CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

Movements Walk-Through (No Measure)

Work up to a heavy Deadlift and prepare for HSPU.

12 min.

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Time Cap: 12 min.

You will have a judge for this workout. 2 heats, whereas heat1 judges heat 2 and the other way around.

Scaling Option for HSPU are Dumbbell Push Press 20-10kg. (Choose a challenging weight you might get 10 times unbroken.)