CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
SKILL
Metcon (Time)
5 min warm up of Handstand walk.
then.
For time:
1 square (2,70m) HS Walk
2 squares HS Walk
3 squares HS Walk
4 squares HS Walk
5 squares HS Walk
Score: Time
Time Cap: 10 min.
Rx+: squares unbroken. 1 ub, 2 ub, 3 ub, 4 ub, 5 ub.
Metcon (Time)
For Time:
1-2-2-2-3-2-2-2-1 UB Wall walks
or
17 Wall Walks for time.
WOD
Metcon (Time)
In teams of 2 complete the following for time:
50 TTB
50 S2OH 61/42,5//42,5/25kg
50 Cal. Row
40 TTB
40 S2OH 61/42,5//42,5/25kg
40 Cal. Row
30 TTB
30 S2OH 61/42,5//42,5/25kg
30 Cal. Row
20 TTB
20 S2OH 61/42,5//42,5/25kg
20 Cal. Row
10 TTB
10 S2OH 61/42,5//42,5/25kg
10 Cal. Row
Time Cap: 20 min.)
Only one athlete working at a time.
Scale weights as needed.
Cannot drop the Bar. A Drop results in 10 unisono Burpees immediately!
(Assault Bike or Ski Erg optional.)