CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

30 Single Unders

10 Air Squat

10 Push-Up

8 – 15

Tip Toes

Side to Side Squat

Couch Stretch

Figure-4-Stretch

BEAST BUILDER

„Sally on Back Squats“ (Weight)

Listen and Squat!

WOD

(17-20 min. Session)

Metcon (AMRAP – Reps)

AMRAP 6 min.

10 Burpee Box Jumps 60/50cm

20 TTB

30 S2OH 35/25kg

40 KB Swings 24/16kg

50 Double Unders //25 Dubs/75 Singles

Rest 3 min. then…
If Class is packed, create 2 heats and Start heats with a 3 min. Delay.( two athletes sharing 1 Station!)

Metcon (Time)

For time:

10 Burpee Box Jumps 60/50cm

20 TTB

30 S2OH 35/25kg

40 KB Swings 24/16kg

50 Double Unders //25 Dubs/75 Singles

Time Cap: 8 min.