CrossFit Salzburg – Kurs

Warm-up

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

SKILL

Broad Jump (10 min. to establish a Broad jump for max distance)

BroadJump for distance.

WOD

Metcon (AMRAP – Reps)

In teams of 2:

AMRAP 20 min. of:

21-18-15-12-9-9-9-9-9…

KB Swings 32/24//24/16kg

18-24-30-36-42-42-42-42-42…

Double Unders

Each athlete completes 1 full Round then switch.

Time Cap: 20 min.
Description:

Athlete A does 21 KB Swings + 18 Double Unders. Athlete B does 21 KB Swings + 18 Double Unders. Next Athlet A does 18 Swings+ 24 Double Unders then Athlete B does 18 Swings+ 24 Double Unders.

This pattern continues all the way down to 9 Swings + 42 Double Unders and remains for as many reps as possible in 20 minutes.

Scaling Option for Double Unders:

9-12-15-18-21 Double Unders or 27-36-45-54-63 Singles