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.)