CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Focus on technique: Squat Clinic and kipping action for the hanging movements. Everybody should be capable of a sound kip.

STRENGTH

1: Overhead Squat (10-8-6-4-2-2-2)

15 min. To Build up to a Heavy Double.

WOD

Metcon (Weight)

EMOM X 12:

ODD: 10 OHS you choose the weight. 50-70%

EVEN: 5 Muscle Ups or 10 C2B.
Your Choice of Muscle Ups. Scale to a number you can constantly perform over the 6 rounds.

Same is true for C2B or Pull Ups. Try to not use bands even If you have to go for singles.