CrossFit Salzburg – Kurs

Warm-up

Individual Warm Up (No Measure)

AMRAP 7Min:

10cal Row

10 Air Squats

10 Pushups

10sec Handstand Hold

AMRAP 7Min:

Tip Toes

Spiderwalk 2.0

Monkey Squats

Calf Stretch

SKILL

Metcon (No Measure)

10 min. Pistol Squat Practise.

Go weighted if possible.

Scaling Option is a 1 legged Box Squat.

WOD

Metcon (AMRAP – Reps)

“100´s”

In teams of 2 or 3 athletes

AMRAP 20 min. of:

100 Wall Balls 20/14lbs.

100 Pull Ups

100 Pistols alt.

100 1-arm Snatch alt. 32/24//24/16kg

Only 1 athlete working at a time!