CrossFit Salzburg – Kurs

WOD

Metcon (AMRAP – Reps)

OPEN 15.3

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots

7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens

(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots

7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Warm-up

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating