CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Handstand Walk (2 min. for max. Distance (1m=1Rep.))
Warm Up, then hit it on the coaches call of 3-2-1-Go!
(10 min. session)
Scale as needed.
HS Hold- Wall Walk- Shoulder Tappings).
Scoring: Do not hit Rx if you scaled the HS Walk.
10sec. Hold = 1 Rep.
1 WallWalk= 3 Rep.
2 Shoulder Tappings (l+r) = 1 Rep.
Metcon (AMRAP – Reps)
In teams of 2:
Amrap 25 min.:
– 3 Ring Muscle Ups
– 10 1-arm KB Snatch 32/24//24/16kg
Run 100m with Med Ball 20/14lbs. after each Round.
Each Athlete completes a full round.
The ball can never touch the ground thus 1 athlete always takes care of it.
Penalty for dropped balls 10 Burpees.
Score: Reps. (No credit for running)
e.g.: 10 Rounds = 130 Reps.
Scale weights and movements as needed.
3 Bar MU
5 Pull Ups + 5 Ring Dips.
10 KB Snatch = 20 KB Swing