CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Movements Walk-Through (No Measure)
10 min. session
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.
-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
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