Announcements

Hilfe für den Austrian ChampionsDay 2016 gesucht!!

Helfende Hände für folgende Bereiche:
3 x Staff/Equipement Sa + So
4 x Eingangsbereich Sa + So
4 x Aufbau (Rower, AssaultBike,…) Freitag ab 12 Uhr

weitere Infos und Anmeldung per Email info@crossfitsalzburg.at oder persönlich bei Clemens

CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

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

0 – 7

3 Rounds of

Row 200m

12 Burpees

8 – 15

Tip Toes

Spider Walk

PVC Dislock + Lunge

PVC Triceps Stretch

WOD

choose either one.

If class is packed, divide group in 2 heats. Heat 2 starts after Rowing Time Cap. expired.

Metcon (Time)

„GTD Q3*“

For Time:

75 Calorie Row (Time Cap: 6 min.)

then partition reps as you like of:

75 Barfacing Burpees

75 C2B

Time Cap: 25 min.

*This WOD was modified to meet group compatibility.

Metcon (Time)

„GTD Q3 FITNESS“

For Time:

50 Calorie Row (Time Cap: 6 min.)

then partition reps as you like of:

50 Barfacing Burpees

50 C2B/Pull Ups

Time Cap: 25 min.