CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

CORE STRENGTH

12 min to establish a 3 RM right arm and left arm.

Turkish Get Up (3RM right arm.)

Turkish Get Up (3RM left arm.)

WOD

Metcon (Time)

Conditioning:

In teams of 2 complete the following for time. Only 1 athlete working at a time.

15 TGU* 32/24//24/16kg

then

3 Rounds of:

30 Push Press 50/35//35/17kg

30 Front Squats 50/35//35/17kg

30 Box Jumps over** 24″/20″

then

15 TGU* 32/24//24/16kg

Time Cap: 22 min.
*alternate arms after each TGU.

Scale weights as needed.

**Box Jump over: 2 foot take off, both feet on the box, both feet on the other side of the box. No hands on the box.