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.