CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Plate 15/10kg

10 Yoga-Push-up

15 Plate-Good Mornings

15 Sit-ups Plate OverHead

8 – 15

Spider Walk

Figure-4-Stretch

Plate-turn-over

TGU-Sit-Up

SKILL

Metcon (No Measure)

Handstand Walk Practise for 10 min.

Walk for distance, walk over obstacles;

Scaling Option: Shoulder Tappings or Wall Walks.

WOD

Choose either one.

Metcon (AMRAP – Reps)

„TEAM AXE“

In teams of 2

AMRAP 20 min.

15 Cal Row.

12 Burpee Box Jumps 60/50cm

9 Clean & Jerks 61/42,5
Description:

Partner A rows 15 cal, then Partner B Burpee box Jumps 12 Reps., next Partner A Clean & Jerks 9 times. Now Partner B rows and A Jumps, B C&J…

Metcon (AMRAP – Reps)

„TEAM AXE LIGHT“

In teams of 2

AMRAP 20 min.

12 Cal. Row

9 Burpee Box Jumps 60/50cm

6 Clean& Jerks 60/40//40/25kg

Scale as needed.