CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

Metcon (AMRAP – Reps)

4 Rounds of:

20 sec. on 10 sec. off

-Chin Up Hold

-Superman Rocks

Competition: hold on to rings touching your chest.

Score: 160 sec. = 160 Reps.

WOD

Metcon (AMRAP – Reps)

TABATA TEAM MESH UP

5 Stations of Tabata Intervals (8x20s./10s.):

– Team Wallballs 20/14lbs

– Buddy Lunges alternating.

– Team Sit Ups 10/5kg Plate

– Dbl. KB C&J 24/16kg

– Burpee HR Box Jumps 60/50cm

Rest 1 Min. after each Station
Description:

Team WallBalls:

While partner A throws up the Ball to the target Partner B catches it and throws it back up. Stand close together in a 30° angle.

Buddy Lunges:

Fireman Hook up your partner and lunge him stationary while alternating legs! Switch after each Interval!

If you can´t lunge your partner do a 5m Buddy Carry shuttle run. (5m = 2 Reps.)

Team Sit Ups.:

Sit close together with your feet touching. Do a Sit up while you touch the ground with your plate behind your head and hand it over to your partner as you lean forward.

Dbl. KB C&J:

From a hang Position Clean & Jerk the KettleBells, each in one arm.

Switch after each Interval. Tag your Partner.

Try Outs do KB Swings.

Burpee HR Box Jumps: Do a HR Burpee Box Jump. Switch after each Rep. Tag your partner every time.