CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

2 Rounds

run forward 50 m out

run backwards 50 m in

run sideways 50m out

run big steps 50m in

10 Back Extension

10 Air Squat

20 sec Plank

8 – 15

Good Mornings

Calf Stretch

Flamingo

Side to Side Squats

SKILL

Broad Jump (5 min to establish a max broad jump.)

BroadJump for distance.
within a 5 min. window establish a broad jump for max. distance.

Score: reps = cm.

WOD

Metcon (AMRAP – Rounds and Reps)

Conditioning:

24 min. AMRAP

In teams of 2, evenly proportioned:

24 Deadlifts 90/60kg

24 Burpees

24 KBS 32/24kg

24 Wall Balls 20/14lbs

Scale as needed
Description:

Athlete 1 does 12 Deadlifts then Athlete 2 does 12 Deadlifts then they move on to the Burpees where Athlete 1 does 12 Burpees then athlete 2 does 12 Burpees and so on.

Reps must be evenly proportioned 12/12 for all stations and rounds!

Shoot for 12 unbroken reps. at all stations over the whole workout.