CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

10 cal Row

10 walking Lunge

10 Push-up

10 Broad Jump

8 – 15

Tip Toes

Flamingo

Spider Walk

Monkey Squat

CORE STRENGTH

Metcon (No Measure)

4 Rounds of:

20 sec. L-Sit on KBs or Box

10 sec. Rest

20 sec. Chin Over Bar Hold

10 sec. Rest

WOD

choose either one.

Metcon (Time)

In teams of 3:

90 Cal. Row

90 KB Swings 32/24kg

90 Pull Ups

60 Cal. Row

60 KB Swings 32/24kg

60 C2B

30 Cal Row

30 KB Swings 32/24kg

30 Bar Muscle Ups

Time Cap: 25 min.

only 1 athlete working at a time.

Partition reps as you like!
Teams of 2 cut down Reps. to 60/40/20.

Metcon (Time)

In teams of 3:

90 Cal. Row

90 KB Swings 24/16kg

90 Pull Ups

60 Cal. Row

60 KB Swings 24/16kg

60 Pull Ups

30 Cal. Row

30 KB Swings 24/16kg

30 C2B Pull Ups

Time Cap: 25 min.

Scale as needed.
Teams of 2: Cut Reps to 60/40/20.