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