CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
30 min.
-Start the day with a fun warm up. (10 min.)
-Install Double unders from the scratch.
Stretch out in between Drills. (10min.)
OTM x 5 (Get sweaty)
Pick a number of Double Unders 5-10-15 0r 20 (maximum of 20)
+ 5-10 Sit Ups
Athlete´s that are excellent @ double unders pick a number of triple unders.
Rest 5 min. and kick off Annie.
GAMEDAY
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scale to:
25-20-15-10-5 Dubs or 75-60-45-30-15 Singles
May use an ABMAT for Sit Ups.
Time Cap: 12 min.
COOL DOWN
Lifting Weights
Push Press (Find your 1RM)
then
21 Push Presses
15 PP
9 PP
15 PP
21 Push Presses
