CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
CORE STRENGTH
Metcon (No Measure)
4 Rounds of:
20 sec. Chin Up hold
10 sec. Rest
20 sec. Superman
10 sec. Rest.
WOD
As we are getting closer to the Open we will focus mainly on Open movements and/or scenarios we might face.
Remember anyone can compete in the Open there is a scaled division aswell!
Metcon (Time)
In the following time windows complete each couplet for time:
0-5 min.:
2 Rounds
20 Box Jumps 24/20″
20 S2OH 42,5/30//30/17kg
Metcon (Time)
5-10 min.:
2 Rounds
20 MB Lunges alt. 20/14lbs
20 HR Push Ups
Metcon (Time)
10-15 min.:
2 Rounds
20 Cal. Row
20 Deadlifts 70/45//50/30kg
Metcon (Time)
15-20 min.:
2 Rounds
20 TTB
20 KB Swings 24/16//16/12kg
Scale weights and movements as needed.