CrossFit Salzburg – Kurs

GAMEDAY

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

0 – 7

150 m Run

30 sec Kipping

8 – 15

Calf stretch

Flamingo

PVC Shoulder Disl.

PVC Shoulder Rotation

Individual Warm Up (No Measure)

10 min.

Prepare for Muscle Ups.

Muscle- up Biathlon (Time)

For time:

400-meter run

18 muscle-ups

400-meter run

15 muscle-ups

400-meter run

12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Time Cap: 18 minutes
Scaling Options:

18-15-12 Bar Muscle Ups

or

18-15-12 C2B

or

18-15-12 Pull Ups

or

18-15-12 banded C2B/pull ups