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!