CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Metcon (Distance)

continue this pattern for as long as possible until the time cap. expires.

10 min. Time cap.

3m unbroken HSWALK

6m unbroken HSWALK

9m unbroken HSWALK

12m unbroken HSWALK

15m unbroken HSWALK…

(15 min. session)
Score: Record your last successful distance.

Scale movements as needed.

e.g.:

10,20,30,40,50,60sec. … unbroken Handstand Hold.

WOD

Metcon (AMRAP – Reps)

In teams of 2

AMRAP 20 min. of:

20 KB C&J alt. 32/24//24/16kg

50 MB Partner Situps 20/14lbs.

Run* 100m
*1 Partner carries the MB the other carries the KB ; )

– KB C&J alternate arms on each rep. share reps as needed. Only 1 partner works at a time.