CrossFit Salzburg – Kurs

ENGINE BUILDING

Warm-up

Focus on three high intense Workouts with many Reps. Mobility for Overhead Squats, Dumbell Thrusters and Pullups. At 3-2-1 GO you should be ready to work with a high pulse over a long period.

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

30-20-10

DB/KB Thrusters 22,5/15 // 16/12kg

Pullups

Scaling: Pullups 15-10-5 – Jumping Pullups
REST 4Min

Metcon (AMRAP – Reps)

AMRAP 8

30-20-10

Overhead Squats 42,5/30 // 30/17kg

60-70-80

Double Unders

Scaling: Double Unders 15/30/45, Single Unders 120/140/160
REST 4Min

Metcon (AMRAP – Reps)

AMRAP 8

30-20-10

Abike cal

Burpees

Burpees: OPEN STANDARD 2018!