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

If class is crowded create 2 heats.

Athlete 2 jumps in the Wod as soon as Athlete 1 gets off the rower.

You certainly may take a shot on the Ski Erg or assault bikes.

Metcon (Time)

Fitness:

„Double Jackie“

2 Rounds for time of:

Row 1k/750m

50 Thrusters 20/15kg

30 Pull Ups

Time Cap: 25 min.

Metcon (Time)

Regionals Masters Event 3

2 rounds for time of:

1,000-meter row

50 thrusters

30 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Time Cap: 25 min.