CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

WOD

Metcon (AMRAP – Reps)

Conditioning (Main Page 150410)

5 timed rounds of:

20 wall-ball shots, 20/14-lb. ball to 10-ft. target

75/45-lb. sumo deadlift high pulls, 20 reps

20-inch box jumps, 20 reps all divisions.

75/45-lb. push presses, 20 reps

Row 20/15 calories

Rest 1 minute

Rx+:

30/20 lbs WB.

95/65 lbs SDLHP.

95/65 lbs PP.

Row 25/20 Cal.
Just like FGB but 5 timed rounds.

You will do the rx´d reps. every minute and rotate to the next station on the minute.

e.g.: You do 20 Wallballs then rest, as soon as the clock hits 1 min. rotate to 20 SDLHP and so on.

Respectively 5 rounds instead of 3!

The goal is to hit the numbers every minute throughout all 5 rounds.

(29-34 min. session.)

If class is crowded, make up heats of 6 athletes per station and jump in as groups advances to the next station.