CrossFit Salzburg – Kurs

TEAMs of 3!!

Warm-up

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

0 – 7

Row 200

10 Kippings or Deadhang to Hollow

10 sit-up

10 Push-Up

10 Air Squat

8 – 15

Tip Toes

SpiderWalk

Shoulder Stretch against Wall

PVC Kajaks

SKILL

Movements Walk-Through (No Measure)

10 Min to walk through:

G2OH

T2B

Burpees

WBS

WEEKLY TEAM FITNESS CHALLENGE

Metcon (Time)

Variation von Rene Vurcer’s Staff/Judge-WOD #ACD2016

For Time:

100 Ground to Overhead 50/35//30/20

150 T2B / 1 in Deadhang on Rig

150 cal Row / 1 in Superman Hold

150 Burpees over Partner in Plank

100 WBS 20/14 lbs

TC: 35 Min
G2OH Sub KBS

T2B Sub Hanging Knee Raise