CrossFit Salzburg – Open Box
Warm-up
Warm-up (No Measure)
20 min. Trainer´s choice.
-Including Gymnastics 1.
Gymnastics
1: Inverted Burpee (5 min. Practise. in teams of 2.)
The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.
https://youtu.be/mHjude_kmDE
Practise the inverted Burpee in teams of 2 for 5 minutes.
Switching with your partner every 3-5 Reps.
Score: Reps
This session is about quality!
WOD
Scoring on each Couplet:
Round 1: Total reps of odd min. movement.
Round 2: Total reps. of even min. movement.
Use paper to track scores if needed.
2: Metcon (2 Rounds for reps)
OTM x 10
Odd: 40 sec. of Handstand Push Ups or Hand release Push Ups
Even: 40 sec. of Double Unders or Single Unders
Rest 5 min.
2: Metcon (2 Rounds for reps)
OTM x 10
Odd: 40 sec. of Wall Balls 20/14lbs.
Even: 40 sec. of MB Sit Ups 20/14lbs.
