CrossFit Salzburg – Kurs

View Public Whiteboard

GAMEDAY

Warm-up (No Measure)

30 min.

Start the day wit a fun warmup.

Then rowing technique.

1 min. Arms only

1 min. Role overs

1 min. Back and arms only

1 min. Role overs

1 min. Legs only.

1 min. Jefferson Curls

1 min. Full stroke at 20 strokes/ minute.

Rest.

Check start position!

Then determine pace:

3 Rounds every 90 seconds.

Full stroke + 1/2 stroke 3/4 stroke plus 7 full strokes.

Get the 500m/split as low as possible.

Your 2k pace average should be your lowest split time + 20 seconds.

E.g.: 1:20 your average 2k pace is 1:40

WOD

2k Row (Time)

Max Effort 2k Row
12 min. Time Cap.

COOL DOWN

Cool down With remaining Time.