CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Ring Dips (3 attempts for max reps.)

Scale movements as needed. Banded or jumping. Support each other.

Goal is to get 15 + eat attempt.

Rest at least 2 minutes in between attempts!

(15 min session)

WOD

Metcon (AMRAP – Reps)

Conditioning:

EMOM 20 min of:

odd: 5 Pull Ups, 10 Push Ups 15 Air Squats.

Even: 21/17//17/12 Cal. Row
Ninjas, increase Repscheme +1, 6/11/16 or +2 7/12/17 for Cindy.

Beginners Scale Reps as needed.

Each Round should be complete around 40 sec.!