CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

Handstand Walk (3 attempts for a max distance HS-WALK.)

10 min. session.

Scoring: Your longest attempt counts

1m=1Rep. e.g.: 24 m = 24 Reps.

Scaling Option:

either work on your HS- Walk

or

with a partner max. distance wheelbarrow. (“Schubkarre”: your partner holds your legs while you walk on your hands. Something like a push up position.)

WOD

Metcon (Time)

Task Priority FGB

3 RFT:

30 Wall Balls, 20/14

30 SDHP, 75/55

40 Box Jumps, 20″

40 Push Press, 75/55

20/15 Cal Row

1 minute rest between rounds
Time Cap: 25 min.

If class is crowded find a partner and lead each other through this FGB.

Partner B starts as soon as Partner A starts the Box Jumps.

(Set up rowers on the turf only)