CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

BEAST BUILDER

“Sally on Back Squats” (Weight)

Listen and Squat!
(12 min. session)

WOD

Metcon (AMRAP – Reps)

Conditioning:

20 min. AMRAP

In teams of 2:

12 Pull Ups

12 KB Swings 32/24//24/16kg

12 Ring Dips

Scale weights and movements as needed.
Description: Athletes alternate through movements. A does 12 Pull Ups then B 12 KB Swings then A does 12 Dips. Next B 12 Pull Ups and so on until 20 min. expired.

Scaling Ring Dips: use Boxes with feet in front or deficit Push Ups (Plates 20-10kg).