CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

10 Straight-leg Sit-up

10 Back Extension

10 Yoga Push-ups

8 – 15

Tip Toes

Couch Stretch

PVC Shoulder Rotation

PVC Triceps Stretch

SKILL

Metcon (Distance)

10 min. to establish a max. def. HSPU.

Scale as needed.

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 24 min. of:

3 HSPU //6 HR Push Ups

6 DL 100/70//80/45kg

12 PULL UPS

24 Double Unders //12Dubs/36 Singles

each partner completes one full round before they switch.