CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
CORE STRENGTH
Metcon (No Measure)
4 Rounds of:
20 sec. L-Sit* on Rings or KB
10 sec. Rest
20sec. Superman Rocks
10 sec. Rest
*Competitors: Muscle Up to L-Sit.
(4 min. session)
COMPETITORS WOD
Metcon (AMRAP – Reps)
Conditioning: (16 min.)
8 rounds of :20s on, :10s off
Wall Balls, 30/20//20/14lbs
SDHP, 42,5/30//30/16kg
Double Unders//Singles
Row*, Calories
Remember there is no extra Rest.!
20s on, 10s off the entire 32 Intervals.
Description: 20 sec WB, 10 sec rest, 20 sec. SDHP, 10 sec Rest, 20 sec Dubs. 10 sec Rest. …
*Competitors: Assault Bike optional.