CrossFit Salzburg – Kurs

Warm-up

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

0 – 7 Min

30 sec Hollow

30 sec Superman

30 sec Hang on Bar

8 – 15

Flamingo

Tip Toe

Side to Side Squat

Shoulder Stretch on Knee’s

Gymnastics

Metcon (AMRAP – Reps)

Emom x4: strict C2B, Pull Ups or kipping Pullups

Rest 2 min.

Emom x4: strict C2B, Pull Ups or kipping Pullups
the goal here is to pick a number you think you can hold for all 8 rounds. Don’t bit off more than you can chew.

Score: Reps completed at all 8 Runds. E.g.: you completed 8 strict C2B at all 8 Runds your Score is 8.

WOD

Metcon (Time)

2013 Games Team Event 4

In teams of 2:

3 rounds for time of:

30 Squats with worm shouldered alternating 60/40//40/20kg

30 synchro. Burpees over the worm*

Time Cap: 18 min.
The Barbell serves as worm.