CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

0 – 5

2 slow Wall Walks

10 Sit-Up

10 slow BackExtension

6 – 10

Spider Walk

Couch Stretch

Calf Stretch

CORE STRENGTH

Metcon (Weight)

Not For Time:

5 x 12 m

Double Front Racked KB walking Lunges

32/24//24/16kg

Scale as needed!

15 min. session

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20 min. of:

15/12 Cal Row

10 Box Jumps (60/50cm)

8 TTB

Relay. (Partner 1 completes 1 full round then Partner 2 completes 1 full round.)

Assault Bike Optional.