CrossFit Salzburg – Kurs

TEAMs of 3

Warm-up

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

0 – 7

Row 10 cal

10 turn around Push-up

15 Wall-Squats

8 – 15

Tip Toes

Flamingo

Figure 4 Stretch

Monkey Squat

SKILL

Movements Walk-Through (No Measure)

KB Squat

MB Sit-up

Box Ring-Row/ Box Ring-Row-MU

WEEKLY TEAM FITNESS CHALLENGE

TEAM: Metcon (Time)

Row 500/400 cal

TC: 30 Min

Fit: Metcon (AMRAP – Rounds and Reps)

while A Rowing

B + C

7 Box /Ring Row

12 Goblet Squats 24/16kg

16 MB Straight Leg Sit-Up 20/14lbs
A: Rowing

B: 1 Full Round

C: Rest

Switch on the Rower when every needed

Ring Height: Ellbows

Box Height: 60cm

Comp: Metcon (AMRAP – Rounds and Reps)

while A Rowing

B + C

7 Box Ring Row Muscle Up

12 Goblet Squats 32/24kg

16 MB Straight Leg Sit-Up 20/14lbs
A: Rowing

B: 1 Full Round

C: Rest

Switch on the Rower when every needed

Ring Height: Ellbows

Box Height: 60cm