CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Metcon (Time)

for time:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

Time Cap: 15 min. or Time cap + 1sec/missed Rep.

Metcon (Time)

beginners try this template:

1 unbroken double unders

2 unbroken double unders

3 unbroken double unders

4 unbroken double unders

5 unbroken double unders

6 unbroken double unders

7 unbroken double unders

8 unbroken double unders

9 unbroken double unders

10 unbroken double unders

Time Cap: 15 min. or Time cap + 1sec/missed Rep.

WOD

Metcon (Time)

„The Animal“

150 KB Swings for time.

Time Cap: 15 min.

Weight: 32/24//24/16kg

Scale as needed

In case we run out of KBS find a partner and do the team version

Metcon (Time)

„The Partner Animal“

In teams of 2:

300 KB Swings for time

Time Cap: 15 min.

Weight: 32/24//24/16kg

Scale as needed