CrossFit Salzburg – Kurs
Warm-up
ENGINE BUILDING
Warm-up (No Measure)
get sweaty and movement installing. Focus on main points of performance not too much details!
WOD
Each of these couplets are performed in teams of 2.
A: does 10 thrusters while B does 10 Cal Bike, then B: does 10 Thrusters while A does 10 Bike, next A does 8 Thrusters while B still does 10 Bike. And so on.
This template is true for all 3 Amraps. Enjoy!
1: Metcon (AMRAP – Reps)
In teams of 2:
AMRAP 10 Min. of:
10-8-6-4-2 Thrusters 42,5/30//30/17kg
10/7 Cal Bike
Rest 5 min.
2: Metcon (AMRAP – Reps)
Amrap 10 min.
10-8-6-4-2 Burpee Box Jump overs
10/7 Cal. Bike
Rest 5 min.
3: Metcon (AMRAP – Reps)
AMRAP 5 Min:
5-10 Ring Dips or Dips on Boxes
While Partner holds blank.
