CrossFit Salzburg – Kurs
SPARTAN WOD
Warm-up
Warm-up (No Measure)
25 Min. Warm up
Get sweaty and flexible.
Walk through movements and warm up to workout weights.
Metcon (Time)
For Time:
In Teams of 2:
40 Deadlifts 100/70//70/45kg
Run 400m
40 KB Swings 32/24//24/16kg
Run 400m
40 C2B/Pull Ups
Run 400m
40 Partner Burpees *
Run 400m
40 KB alt. Lunge steps (1 Kb Front racked 32/24//24/16kg)
Run 400m
40 Partner Wall Balls**
Run 400m
Time Cap.:30 min.
* Partner Burpees
1 Partner holds plank, the other Partner gets underneath and jumps over his partner.
**Partners stand side to side and toss the wall ball to the target . Partner 2 catches the WallBall from partner 1 and so on.