CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
WOD
Walk trough Motion (No Measure)
10 min.
Metcon (No Measure)
„CrossFit meets Strongman“
with a partner complete as many reps as possible.
2 Rounds
2 min. per station of:
– Rope climbs
– Prowler Push ahap
– Farmer´s carry 32/24kg KB
– L- Sit
– Deadlift 100/70//70/45kg
– Recover and get ready for round 2.
(22 min. session.)
Description:
Rope climbs are set up on Muscle Up Spots. From a seated position climb up the rope. Competition legless! (2 Ropes available). If you can´t do a Rope climb, climb lateral, hanging on the pull up bars (2 bars from left to right) like a monkey. Your partner may assist you.
Prowler Push ahap. (Rx: 100/70kg)
Your choice of weight. (3 Prowlers available.) Outside the gym shuttle for 10 yards back and forth.
Farmer´s carry one KB in each hand. Shuttle 10 yards back and forth.
L-Sit on the rings. Spend as much time on the rings within these 2 minutes.
Deadlift: Scale weights as needed. Keep the bar moving touch and go. Ladies take a shoat on „Igor“ (50kg KB).
Most of all have fun moving!
You got 2 healthy arms and legs so you are capable of almost anything ; )
Coaches divide group on stations properly.
