CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
SKILL
Metcon (AMRAP – Reps)
10 min. to establish a max. deficit Handstand Push Up.
Score: deficit 1 cm. = 1 Rep (hit rx+ button)
Work in teams.
Scaling Option: 3 x max. distance wheelbarrow.
e.g.: Your partner is holding your legs while you walk in a push up like position on your hands for distance.
Score: total distance 1m =1 Rep.
WOD
Metcon (AMRAP – Rounds)
Conditioning:
EMOM x 21:
Min 1: 40 sec. unbroken Handstand Hold*
Min 2: 15/12 Calorie Row
Min 3: 7 Power Cleans at 61/42,5//50/35kg + 30 Double Unders // 15 Dubs or 45 Singles
Scale weights and reps as needed.
Score: Your max. Score is 21 if you complete each task on the minute.
If you miss to complete 1 task on the minute, remove 1 point. (if you miss 5 remove 5…)
e.g.: you miss to hold 40 sec. on the last round of handstand hold but complete every other task on the minute your score will be 20.
Handstand Hold is against a wall. Scale down to blank hold if needed.
