CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 890

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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

WOD

Divide Group in 2 Heats if needed.

Metcon (Time)

ACD 2015 FINAL EVENT*

Competition

For time:

20 stationary OH Lunges 50/35kg

5 Ring Muscle Ups

20 stationary OH Lunges 50/35kg

10m Handstand Walk

4 Ring Muscle Ups

10m Handstand Walk

20 stationary OH Lunges 50/35kg

3 Ring Muscle Ups

20 stationary OH Lunges 50/35kg

Time Cap: 15 min.

No Drops, Control your load!
*This WOD has been modified to fit Group sessions.

This WOD´s Movements cannot be scaled.

If you got a hole in your fitness in any of these tasks do Version 2 of this event.

Metcon (Time)

or ACD 2015 FINAL EVENT V2

For Time:

25 stationary OH Lunges 30/20kg

25 HSPU or 5 Wall Walks*

25 stationary Front Rack Lunges 30/20kg

25 HSPU or 5 Wall Walks

25 Stationary Back Lunges 30/20kg

25 HSPU or 5 Wall Walks

Time Cap: 15 min.

Scale weights as needed.
If you can´t do a Wall Walk do 10 stationary Tip Toes!

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