CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Row 250

10 Lunges

10 Push-Up

10 Hanging Knee Raise/Knee to Elbow

8 – 15

Couch Stretch

figure 4 Stretch

OH-Squat + Dislock

Lunge + PVC Shoulder Rotation

Movements Walk-Through (No Measure)

10 min.

WOD

Metcon (Time)

In teams of 2, for time:

21-18-15-12-9 Thrusters 42,5/30//30/17kg

40 Doubble Unders //20Dubs/60 Singles

200m Row

Time Cap: 30 min.

Each Partner completes 1 full round. Relay!

(BBB WOD)
Description:

Partner A completes 21 thrusters, 40 Dubs and a 200 m Row. Then they switch and Partner B completes 21thrusters, 40 Dubs and a 200 m Row.

Next Partner A completes 18 thrusters, 40 Dubs and a 200 m Row. Then Partner B completes 18 thrusters, 40 Dubs and a 200 m Row.

This pattern continues all the way down to 15-12-9 ´Thrusters while the Dubs and the row remain the same.

Competition use axle bars.