CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

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

0 – 7 Min

250m Row

10 Air Squat

10 Push-Up

10 Pull-Up (Jumping/Kipping/Strict)

8 – 15 Min

Flamingo

Good Mornings

Turnaround Push-Up

Monkey Squat

Calf Stretch

Movements Walk-Through (No Measure)

15 min.

WOD

Your choice of regionals

or scaled version.

Score for both Parts is either time or cap+1sec./missed rep.

Metcon (Time)

Regional Event #3

For time:

104 wall-ball shots

52 pull-ups

M 20-lb. ball to 10-ft. target

F 14-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00.

Metcon (Time)

Regional Event #4

4 rounds for time:

28 one-legged squats, alternating

15 power cleans

M 115 lb. F 80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

Metcon (Time)

Scaled Event #3

For time:

80 wall-ball shots 20/14lbs

40 pull-ups

Time cap: 6:00, Event 4 begins at 7:00.

Metcon (Time)

Scaled Event #4

4 rounds for time:

28 alt. lunge steps

15 Power Cleans 40/25kg

Time cap: 10 minutes (7:00- 17:00 on the clock)