CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. WOD Prep.
BOOT CAMP
1: Metcon (AMRAP – Rounds and Reps)
In teams of 2:
AMRAP 30 Min. of:
100 Partner Wall Balls 20/14lbs.
80m 1-Arm Overhead Lunge Steps
60 weighted Box Step Ups
40 Handstand Push Ups or Hand release Push Ups.
Weights: 22,5/15kg
Description:
WallBalls: Athletes stand side by side and shoot the ball on the target to each other. Every shot counts!
Lunge inside the gym 10m back and forth alternate arms as you like switch among athletes as you like.
Set Up the Boxes outside the gym.Holding the Dumbbell anyway you want step up a 60/50cm Box alternating legs. Switch among athletes as you like.
Finally perform 40 Handstand Push ups switching among athletes as you like. Scale HSPU to Hand release Push Ups.
Scale weights as needed.
