CrossFit Salzburg – Kurs

Warm-up

Individual Warm Up (No Measure)

AMRAP 7Min:

200m Row

10 Wallballs

10 Burpees

AMRAP 7Min:

Tip Toes

Spider Walk

TGU Situp Plate 10/5kg

Turnaround Plate 10/5kg

Movements Walk-Through (No Measure)

Kettlebell Swings

Pullups

Front Squats

Weighted Situps

Burpees

Metcon

WEEKLY TEAM FITNESS CHALLENGE

Metcon (AMRAP – Reps)

TEAMS OF 2:

AMRAP 9Min:

Partner A: 15 KBS Swings 32/24//24/16

Partner B: AMRAP Pullups

Rest 4Min

Metcon (AMRAP – Reps)

AMRAP 9Min:

Partner A: 15 Front Squats 50/35//42,5/30

Partner B: AMRAP Weighted Situps 20/14lbs

Rest 4Min

Metcon (AMRAP – Reps)

AMRAP 9Min:

Partner A: 15/12cal Row

Partner B: AMRAP Burpees

Switch every time Partner A has completed the 15/(12) Reps!