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