CrossFit Salzburg

Physiotherapie | Training | Sport


MOD 1801


CrossFit Salzburg – Open Box

View Public Whiteboard


Warm-up (No Measure)

20 min. Trainer´s choice.

-Including Gymnastics 1.


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.
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!


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.

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