CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

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.

WOD

Metcon (AMRAP – Reps)

Conditioning:

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.

Scaling:

3 Bar MU

or

5 Pull Ups + 5 Ring Dips.

10 KB Snatch = 20 KB Swing