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!