CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

Metcon (AMRAP – Reps)

15 min. to work on your Bar Muscle Up Skills.

Progressions: Kipping (only) – Chin Over Pull Up – C2B – Belly Button Pull Up – Bar Muscle Up – Strict Bar Muscle Up.

Work in teams, support each other.

Scoring: If you can do a Bar Muscle Up (anyway) please insert 1 Rep on the scoreboard and hit Rx.

WOD

Metcon (AMRAP – Reps)

In teams of 2:

AMRAP 20 min.

3 Bar Muscle Ups

15 KB Swings 24/16kg

20 Partner WallBalls 20/14 lbs.

Rx+: 32/24KB, 30/20lbs. WB;
Description:

Athlete A does 3 BMU, 15 KB Swings then Athlete B joins him for the 20 Partner WallBalls.Then Athlete B does 3 BMU, 15 KB Swings and Athlete A jumps in for the Partner WallBalls. This pattern continues 20 min. for max. Reps.

Scaling: 3 Bar Muscle Ups scaled to

1 Bar Muscle Up or 6 C2B or 12 Pull Ups.