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