CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

Movements Walk-Through (No Measure)

15 min.

WOD

Metcon (AMRAP – Reps)

In teams of 2

each station is a 4 min AMRAP of the following:

Station 1:

10 x 10m Prowler Push 80/60kg

50 Ring Dips

Only 1 athlete working at a time (except on Partner wall Balls). Switch as needed.

Max. 6 athletes at a station.

Complete stations in any order of coaches advice.

Rest 1 min.

Metcon (AMRAP – Reps)

Station 2:

27-21-15-9

Partner Wall Balls 20/14lbs.

SDLHP 50/35//42,5/25kg Barbell

Rest 1 min.

Metcon (AMRAP – Reps)

Station 3:

30-20-10

Burpees on a 5kg Plate

Thrusters 50/35//42,5/25kg

Rest 1 min.

Metcon (AMRAP – Reps)

Station 4:

40 KBS 32/24//24/16kg

20 TTB

Rest 1 min.

Metcon (AMRAP – Reps)

Station 5:

AMRAP Legless Rope Climbs

3 athletes working @ 1 Rope.

Scale as needed.

Rope climbs or Monkey Bar lateral.