CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
Row 200m
50 Single Under
15 Air Squat
8 – 15
Spider Walk
Calf Stretch
Couch Stretch
PVC Triceps Stretch
SKILL
Metcon (Time)
300 Double Unders for Time!
Time Cap: 7 min.
Go for Double Unders Even if 300 Look like a Monster. Take them as far as possible within the time cap! 1sec. Per missed Rep. For your score.
WOD
Metcon (AMRAP – Rounds and Reps)
In Teams of 2:
AMRAP 20 min.of:
30 Thrusters 42,5/30//35/20kg
30 Box Jump Overs, 60/50cm
30 Cal Row
30 TTB
Only 1 athlete works, partition reps. as you like.
Scale as needed.