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.