CrossFit Salzburg – Kurs

Warm-up

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

CORE STRENGTH

Turkish Get Up (3-3-3 across)

3l+3r unbroken as heavy as possible.

15 min. session

WOD

Metcon (Time)

In teams of 2, partition Reps. evenly.

For time:

20 TGU 32/24//24/16kg

->while Partner Hang on Bar

40 Box Jumps 60/50 cm

->while Partner Hand Stand Hold against a Wall

60 KB Swings

->while Partner Planks.

80 Goblet Squats

->while Partner Superman Holds

100 Cal Row switch every 10 cal.!

Time Cap: 20 min.
Description:

Partner A hangs on a bar. As soon as his feet are off the ground Partner B starts working on the TGU. Switch whenever needed. (20 TGU= 10 left + 10 right anyhow).

As soon as you are done with the TGU.

One Partner kicks up into a handstand while the other Partner works on the Box Jumps…

This Pattern continues all the way to finishing with a 100 Cal .team row switching every 10 cal.