CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. WOD PREP.

ENGINE BUILDING

1: Metcon (Calories)

10 Rounds of:

Alternate between A&B:

A:

Row 45 seconds, rest 15 seconds

Row 30 seconds, rest 30 seconds

Row 15 seconds, rest 45 seconds

B:

Bike 45 seconds, rest 15 seconds

Bike 30 seconds, rest 30 seconds

Bike 15 seconds, rest 45 seconds

30 minute session.
Perform this WOD with a Partner.

1 Partner starts on the rower the other on the bike.

Switch after each Round (3 minutes)

Score: Total Calories Row+Bike team effort.