CrossFit Salzburg – Kurs

Warm-up

Warm-up (No Measure)

20 min. WOD Preparation.

Including:

-Med Ball Cleans.

-Rope Skips.
Focus on triple extension on MB Cleans. Use that as a transfer to Rope Skips and the other way around. No donkey kicks!!!

(MB CLEANS are squat cleans)

WOD

Metcon (AMRAP – Reps)

20 min. AMRAP of:

20 Med Ball Cleans 20/14lbs.

60 Double Unders//30 Dubs/120 Singles
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope. Main Page Wod 180112

COOL DOWN

Cooling down with remaining time..