CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
CORE STRENGTH
Metcon (No Measure)
4 Rounds of:
20 sec. L-Sit
10 sec. Rest
20 sec. Superman Rock
10 sec. Rest
Competition Muscle Up to L- Sit.
WOD
Metcon (Time)
With a running clock start the first couplet on 0
the next on minute 10 and the last on minute 20
each couplet has a 7 minute time cap
21-15-9
MB Cleans 10/6kg
KB Swings 24/16kg
Rx+: 30/20lb, 32/24kg
Metcon (Time)
21-15-9
Row for Cal.
Burpees over Rower
Metcon (Time)
21-15-9
OH Lunges 20/15kg
TTB