Announcements

Gratulation an unsere WEEKEND-WARRIORS
London Marathon 2015 FINISHER:

Laura Fuschlberger 04:32:51
Reinhard Mayr 04:42:04

CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

If you do have 50 or more unbroken Dubs go for Triple Unders.

Other than that work on Double Unders.

Triple Unders (2 min. for max Reps.)

Warm Up for Triple Unders. On the coaches call hit 2 min. for max Reps.

10 min. session.

Double-Unders (2 min. for max Reps.)

Warm Up for Double Unders. On the coaches call hit 2 min. for max Reps.

10 min. session.

WOD

Metcon (AMRAP – Reps)

„Deja Vù“

In teams of 2:

AMRAP 20 min. of:

– 3 Bar Muscle Ups

– 10 KB Clean & Jerks* 32/24//24/16kg

Sprint 100m after each Round.

Each athlete completes 1 full round. Tag your partner.

Scaling for Bar Muscle Ups:

3 BMU = 5 Burpee TTB.
* alternate arms after 5 Reps.

KB C&J are taken from hang position.