CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Movements Walk-Through (No Measure)
10 min.
WOD
(1 Heat 24 min. or 2 Heats 30min. session)
Scale weights as needed.
Scoring: Time or time + 1 sec. /missed Rep.
e.g.: you are short of 12 Double Unders, your score will be 4:12 sec. in round 1.
Metcon (Time)
Conditioning:
In 4 minutes complete as much as possible
20/17//17/12 Cal. Row
20 Toes to bar
30 Shoulder to overhead 50/35//40/25kg
40 Kettlebell swings 24/16//16/12kg
50 Double unders
Rest 4 minutes
Metcon (Time)
In 5 minutes complete as much as possible
20/17//17/12 Cal. Row
20 Toes to bar
30 Shoulder to overhead 50/35//40/25kg
40 Kettlebell swings 24/16//16/12kg
50 Double unders
Rest 5 minutes
Metcon (Time)
In 6 minutes complete as much as possible
20/17//17/12 Cal. Row
20 Toes to bar
30 Shoulder to overhead 50/35//40/25kg
40 Kettlebell swings 24/16//16/12kg
50 Double unders