CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

CrossFit Games 2015

Metcon (Time)

MIDLINE MADNESS

6 Rounds of:

400m Run

15 m Front rack Lunges KB 32/24//24/16kg

Time Cap: 25 min.
Replacing the Heavy Yoke by walking Lunges while Front racking 2 KB(one in each Hand) Both handles Need to Touch eachother.

SCALE Weights as needed. Make it Heavy!

If Class is crowded Set up 2 heats, starting the 2nd Heat with 1:00 min. Delay.

Share KB als needed.