CrossFit Salzburg – Kurs

Warm-up

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

9 x 30 sec work /15 sec Rest = 3 Rounds of

Air Squats

Super Man

Deadhang to Hollow @ Rig

8 – 15

Tip Toes

Spider Walk

PVC Good Mornings + Dislock

PVC Triceps Stretch

Movements Walk-Through (No Measure)

Warm Up for Clean & Jerks

WOD

Metcon (AMRAP – Reps)

Teams of 2 or 3 athletes.:

AMRAP 25:

50 Calorie Row

50 CJ 42,5/30//30/17

50 Calorie Row

50 CJ 61/42,5//42,5/25

50 Calorie Row

50 CJ 70/50//50/30

50 Calorie Row

Max CJ 82,5/60//60/35

Scale weights as needed. Partition Reps anyway.

3 Assault Bikes optional!

(BBB 09.24.2016)
Cannot Drop the Bar! Control your load up and down. 10 Burpee penalty for all team members if bar is dropped!