CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

200m Row

10 Push-Up

10 Air Squat

10 Kippings on Rig

8 – 15

5/10/15kg Plate

Plate Turn-Around

TGU-Sit-Up

Plate Around Head

Plate OHS

STRENGTH

Metcon (Weight)

OVERHEAD KETTLEBELL LUNGE WALK 24/16kg

5 x 20m
Lunge walk 10 meter holding 1 kettlebell in each arm overhead back and forth.( 2 x 10m shuttle)

Scale with plates if needed.

20 min session.

Work in teams

WOD

Metcon (Time)

21-15-9

TTB

Thrusters 50/35//40/25kg

Time Cap: 12 min.