CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 Min. WOD Prep.
GAMEDAY
We are digging into our Open Preparation.
Choose either one for as many reps as possible.
If you are struggling with higher skill gymnastics, Coach Nina is offering a “Muscle Up Specialty Seminar” on September 21 st.
Sign Up only 5 spots available.
https://www.coach-nina.at/crossfit-open-prep/
1: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Masters 55+ 8lbs 9″ target.
Muscle Ups are Ring Muscle Ups only in this Open WOD.
2: Metcon (AMRAP – Rounds and Reps)
CrossFit Games Open 13.3 Scaled
12-minute AMRAP of:
50 WallBalls 20/14//14/8lbs.
200 Single Unders
COOL DOWN
Stretch Out,
Foam Roll,
With remaining time.
Lifting Weights
Push Cycle 2/3
Push Press
15 min. General Warm Up
1: Push Press (10 x 4)
Warm up:
Every 90 Seconds
5 @ 30%
4 @ 40%
3 @ 50%
2 @ 60%
2 @ 70%
2 @ 75-85%
Then 10 x 4 @ 75-85% of 1RM Push Press
