Announcements

Feiertagsöffnungszeiten 24.12. – 26.12.15

Do 24.12.2015

08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Gym

Fr 25.12. + Sa 26.12.

Gym closed!
Merry Christmas

CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

CORE STRENGTH

Metcon (No Measure)

4 Rounds of

20 sec. Hanging L-Sit

10 sec. off

20 sec. Superman rocks

10 sec. off

WOD

Metcon (AMRAP – Reps)

Conditioning:

AMRAP 22 min.

In teams of 2

10 TTB

10 weighted Step ups alt.*

10 1- arm KB Clean & Jerk** 32/24//24/16kg

Each athlete completes 1 task at a time.

A does TTB, then B steps up and A gets back to CJ when B starts the next Round on TTB …
Each athlete completes 1 task.

A does 10 TTB, then B steps up and A gets back to CJ. B starts the next Round on TTB … continue this pattern for AMRAP in 22 min.

*weighted Step ups.

Male: 42,5//30kg Barbell to 24″ Box

Female Rx: 30//17kg Barbell to 20″ Box.

Rack Position of your choice.

**1-arm CJ: CJ are from a hang position. Evenly proportioned 5l+5r, anyway you want to.