CrossFit Salzburg – Kurs

GAMEDAY

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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap: 15 min.

after the time Cap. expired take a 3 min. break and hit,

100 Double Unders or 200 Singles for time.

100 Double Unders for time (Time)

100 Double Unders for time
Time Cap: 3 min.

If you got Dubs in your wheelhouse go for it!

Score: Time or Cap + 1 sec. /missed Rep.