CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

CORE STRENGTH

Metcon (Weight)

warm up (7 min.) then

every 2 min. for 8 min.:

3 TGU left + 3 TGU right.

Competition: 32/24

Fitness: 24/16kg

scale as needed.

each set needs to be unbroken. The KB or Dumbbell/plate cannot touch the ground at any time during the set.

(15 min. session)

WOD

Metcon (Time)

Conditioning:

“ECC Qualifier WOD 4”

For Time:

30 1-arm alternating KB Snatches, 32/24//24/16kg

100 Double Unders //50/150 Singles

20 1-arm alternating KB Snatches, 32/24//24/16kg

100 Double Unders //50/150 Singles

10 1-arm alternating KB Snatches, 32/24//24/16kg

100 Double Unders //50/150 Singles

Time Cap: 15 min.

Scale weights as needed. May use Dumbbells aswell.

TryOuts perform Kettlebell swings.