CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 8 Min

AMRAP

Row 200m / Bike 300m

10 AS

10 Kipping Holds (Hollow-Superman am Rig)

10 Sit-up

9 – 15 Min

Spiderwalk to Tip Toe

Couch Stretch an der Wand

Superman-Hold + Shoulder Dislock mit PVC

Every Stretch 60 sec

Movements Walk-Through (No Measure)

10 min.

WOD

Metcon (Time)

Teams of 3:

100 Calorie Row

100 Lateral Barbell Burpees

100 Power Cleans 61/42,5//42,5/25kg

100 Toes to Bar

100 Push Jerks 61/42,5//42,5/25kg

100 Lateral Barbell Burpees

100 Calorie Row

Time Cap: 30 min.
Only 1 athlete working at a time.

Split up reps as needed.

Assault bike optional.

Teams of 2: cut reps to 66 for all movements.