CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

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

0 – 7

20 Jumping Jacks

10 Kippings

10 Yoga-Push-up

100m Run

8 – 15

Tip Toes

Monkey Squats + Open Arms

Couch Stretch

Calf Stretch

WOD

„FREAK“ (Time)

For Time:

21 THRUSTERS 42,5/30kg

21 PULL-UPS

800M RUN

30 KB SWINGS 24/16kg

30 PULL-UPS

50 DOUBLE UNDERS or 200 Singles

50 ABMAT SIT-UPS

400M RUN

30 BOX JUMPS 60/50cm

30 WALL BALLS 20/14lbs.

Scale as needed.

Share equipment as needed.

Time Cap.: 25 min.