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!