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.