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.