CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
200m Row
10 Yoga Push-Up
10 Back Extension
10 Strict Hanging Knee Raise
8 – 15
Tip Toes
Reverse Grip Dislock
Lunge + Shoulder Rotation
PVC Good Mornings
SKILL
Muscle-ups (1 min. for max Reps.)
10 min. session.
Share spots as needed.
Scaling Option: 1 min. max. Bar Muscle Ups
or 1 min. max. „Shoot Throughs“
WOD
Metcon (Time)
In teams of 2
10 Rounds for time of;
10 Clean & Jerks 61/42,5/45/25kg
10 Pull Ups
10 Burpees over Bar lateral.
Time Cap: 20 min.
Scale weights as needed
Description:
Athlete A does 10 CJ then B does 10 Pull Ups, next A does 10 Burpees over Bar, then B does 10 CJ…
until 10 Rounds are completed.