CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
CORE STRENGTH
Metcon (No Measure)
4 Rounds of:
20sec. L-Sit
10 sec. rest
20 sec. Superman rocks
10 sec. rest
Competitors: Muscle Up to L-sit.
WOD
Metcon (Time)
In teams of 2
2 rounds for time of:
100 KB Swings 32/24//24/16kg
50 synchronized squats*
100 Push Press 42,5/30//30/17kg
50 alternating Partner Box Jump overs** 24/20″
Time Cap: 25 min.
Description:
as a team you complete 100 kb swings, switch as needed.
Then continue with 50 synchronized squats* which means, both partners need to reach full depth and full lockout at the same time!
Go on with 100 Push Press, switch as needed.
Finish round 1 with 50 alternating partner box jump overs**, which means partner a jumps over the box then partner b jumps over the box until 50 reps. completed. (Yes, each jump counts as a rep.)
Score: