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.