Announcements

SPECIALTY WORKSHOPS COMING UP!
Handstand, Pull Up, Mobility & Double Under.
Please visit http://www.3d-praxis.at/blog/specialty-seminars for details.

CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

10 Burpee

10 Push up

10 Hanging Thigh-touches

30 sec Superman-Hold/Rock

8 – 15

Turnaround Push-up

Shoulder Stretch im knien

Wrist Stretch im knien

Plank to Handstandwalk (2 sec Pause im HS)

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

0 – 7

10 Burpee

10 Push up

10 Hanging Thigh-touches

30 sec Superman-Hold/Rock

8 – 15

Turnaround Push-up

Shoulder Stretch im knien

Wrist Stretch im knien

Plank to Handstandwalk (2 sec Pause im HS)

STRENGTH

Push Press (11-9-7-5-3 climbing)

work in teams of 2 or 3 athletes.

15 min.

WOD

If you are still struggling with double Unders join Bekki´s Double Under Workshop this Saturday @ 13:30h.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min.:

10 Back Squats 61/42,5//42,5/25kg

50 Double Unders or 25 Dubs/75 Singles

Run 200m
Scoring: Rounds and Reps. of Squats and Double Unders. (The run does not count)