Announcements

Feiertagsöffnungszeit 06. Jan 2016

Gym closed!

CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

CORE STRENGTH

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.

(12 min.)

WOD

If class is crowded we will split in 2 groups. Group 1starts at Part A, Group 2 at Part B.

Metcon (Time)

Conditioning:

Part A:

For Time:

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)

Part B:

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