CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

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

0 – 7

Row 250/Run 200

10 Straight leg Kicks forward

10 Straight leg Kicks sideways

10 Lunges forward + backward

10 Lunges sideways

8 – 15

Couch Stretch

Side to Side Squat

Tip Toes

Calf Stretch

RUN PREP. (No Measure)

L.o.G. x 2

-Shuffle

-Butt Kicks

-Dribblings

-Skippings

-High Knees

-Boundings

3 x 60m shuttle. (5-10-15m)
15 min.

WOD

Choose either one.

Time Cap: 15 min.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FAT HELEN (Time)

3 Rounds for time:

400 Meter Run

21 KBS (70/53)

12 CTB Pull-Ups