CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
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
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.