CrossFit Salzburg – Kurs

TEAMs of 3

Warm-up

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

0 – 7

10 Squat

10 Push-Up

Row 150m

8 – 15

Flamingo

Good Mornings

Calf Stretch

PVC Dislock enger werden

SKILL

Movements Walk-Through (No Measure)

Row

OH-Lunges

Box Jumps

Ring Dips/Ring Push-Up

WEEKLY TEAM FITNESS CHALLENGE

3 Minutes of Rest between Rounds

1: Metcon (AMRAP – Reps)

„3x3x3x3“

3 x AMRAP 3 Min

A: Row for Cal

B+C: OH-Stat. Lunges 20/10kg

B: Row for Cal

A+C: Box Jumps

C: Row for Cal

A+B: Ring Dips/Ring Push-Up

2: Metcon (AMRAP – Reps)

„3x3x3x3“

3 x AMRAP 3 Min

B: Row for Cal

A+C: OH-Stat. Lunges 20/10kg

C: Row for Cal

A+B: Box Jumps

A: Row for Cal

B+C: Ring Dips/Ring Push-Up

3: Metcon (AMRAP – Reps)

„3x3x3x3“

3 x AMRAP 3 Min

C: Row for Cal

A+B: OH-Stat. Lunges 20/10kg

A: Row for Cal

B+C: Box Jumps

B: Row for Cal

A+C: Ring Dips/Ring Push-Up