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

Metcon (Time)

ACD 2015 QUALI WOD 3:

„ECHO-SIERRA-CHARLIE“

For time:

50 Double Unders

40 WBS 9/6kg or 20/14lbs.

30 Pull Ups

20 Cleans 60/40kg or 135/90lbs.

10 Jerks 60/40kg or 135/90lbs.

5 Ring Muscle Ups

Time Cap: 8 min.

Score: Time or Time Cap + 1 sec./missed Rep. e.g.: you are 3 Muscle Ups short when the time Cap expires your score will be 8:03min
You will have a judge for this WOD.

After the Workout spend some time on the rower/ski Erg/bike to ged rid of that lactic trash in your body ; )

Metcon (Time)

Scaled:

WOD 3:

„ECHO-SIERRA-CHARLIE“

For time:

25 Double Unders or 100 Singles

40 WBS 9/6kg or 20/14lbs.

30 Pull Ups

20 Cleans 40/25kg

10 Jerks 40/25kg

10 Burpees

Time Cap: 8 min.

Score: Time or Time Cap + 1 sec./missed Rep. e.g.: you are 3 Muscle Ups short when the time Cap expires your score will be 8:03min