CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

Gymnastics

Metcon (No Measure)

„Shoot through Drill“

3 Rounds not for time of:

10-15 „Shoot throughs“ back and forth.

Work with a Partner and switch.

(12 min. session)

https://youtu.be/B0kKQs-G6Lc

WOD

Metcon (4 Rounds for reps)

Conditioning:

5 Rds of:

:40 of max rep Push Jerks, 50/35//40/25kg

:20 rest

:40 of max rep Burpee Box Jumps, 24/20″

:20 rest

:40 of max Sit-ups, may use an ABMAT

:20 rest

:40 of max rep Row. for calories
Scoring:

Round 1: Total Push Jerks

Round 2: Total Burpee Box Jumps

Round 3: Total Sit-ups

Round 4: Total Cal.