Feiertagsöffnungszeit 06. Jan 2016
CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Metcon (No Measure)
Not for time!
3 Rounds of:
10 L-Pull Ups
10 strict Ring Dips
L-Pull Ups: Make sure legs are straight all time. Lower yourself, slow & controlled. Use a band if needed.
Ring Dips: These are slow controlled. Do your slowest possible 10 Reps. Use a band if needed.
Reps. must not be completed unbroken.
If class is crowded we will split in 2 groups. Group 1starts at Part A, Group 2 at Part B.
30 WallBalls 20/14 lbs.
15 C2B//Pull Ups
24 WallBalls 20/14 lbs.
12 C2B//Pull Ups
18 Wall Balls 20/14 lbs.
9 C2B//Pull Ups
Time Cap: 7 min.
Rest 5 min. (after the Time Cap. expired.) then Part B.
Score: Time or Cap. + 1 sec/missed Rep.
Metcon (AMRAP – Reps)
Every Minute On The Minute x 7 min.:
12 KB Swings 32/24//24/16kg
+ max. Double Unders//Singles
Score: Total Reps. of Double Unders//Singles