CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

WOD

Metcon (AMRAP – Reps)

CMAR Q15.1

10 min. AMRAP of:

4 x 5m Shuttle Run

10 HR Burpee over Box Jump 60/50cm

You will have a judge for this WOD.

Submission deadline 26th April 2015 23:59 (CET).
5m = 1 Rep.

For WOD details visit www.crymeariver.de

CA$HOUT

Metcon (No Measure)

Milk your „Goat“

with the remaining time.
„Milk Your Goat“… Work on your weaknesses, everything you do not want to see in a WOD.

e.g.: Dubs, Pistols, TTB, C2B…

If you do not have any weakness, simply lean back and enjoy yourself.