CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Warm up
Get sweaty and flexible.
Movement Installing
Work up to workout weights
WOD
Metcon (AMRAP – Rounds and Reps)
In Teams of 2,
AMRAP 30 min.of:
155m farmers carry,
31 toes-to-bars
31 push-ups
31 front squats, 60/40//40/25kg
155m farmers carry,
31 toes-to-bars
31 push-ups
31 hang power clean, 60/40//40/25kg,
Farmer‘s carry use 32kg/24kg KB. Or DB.
Scale as needed.
30 min. Time Cap
This modified Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps. Pick movements that allow you to move continuously and with little rest.
Partition Reps among partners as you like.
