CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. To get sweaty and prepare for the wod.

WOD

Metcon (Time)

For time:

Row 2,000 meters

100 wall-ball shots

20 muscle-ups

Time Cap.: 25 min.

Men: 20-lb. ball

Women: 14-lb. ball
Once again we are rowing a 2k. This time it is a whole different ball game since there is plenty of work waiting for you after the row. Pacing is key. Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Your choice of MUs. Bar or Rings.

Scale number of Muscle Ups or perform 20Pull Ups + 20 Push Ups. Beginners and masters 55+ choose ring rows.

If you struggle with Muscle Ups joyn our Gymnastics class every Thursday at 7 pm. No one will give those to you you have to earn them!

Intermediate Option

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups

Men: 14-lb. ball

Women: 10-lb. ball

Beginner Option

For time:

Row 1,500 meters

50 wall-ball shots

20 ring rows

Men: 10-lb. ball

Women: 6-lb. ball

COOL DOWN

Cool down with remaining Time.