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.