CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Movements Walk-Through (No Measure)

10 min. session

WOD

Metcon (AMRAP – Reps)

With a 30 minute running clock

Teams of 3 complete 5 mins of:

– Max Reps. Rope Climbs

– Prowler Push for total meters 80/50kg

– 1 arm KB Snatch 32/24//24/16kg

– Assault Bike for max Cal

– Handstand Walk for total meters

– Ball Slams 30/20lbs.

1 athlete works at a time. Switch athletes at any time.
-Rope climbs start seated from the ground, hung up at muscle up spots.

-Prowler push 10m shuttles outside.

-KB Snatch alternate arms at least every 5 Reps.

Scaling:

-Rope Climbs: Burpee Pull Up. Chin over the bar. If you can´t get your chin over the bar reach as high as possible. No Bands!

– Hswalk: Wallwalks

Scoring:

1 rope climb = 5 points

20m prowler shuttle = 10 points

1 kb snatch = 1 point

1 cal. bike = 1 point

1m hswalk = 1 point

1 wallwalk = 2 points

1 ball slam = 1 point