CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
Front Squat (15 min to establish a 10RM Benchmark.)
Warm up for Muscle Ups / C2B as well within this 15 min.
Metcon (4 Rounds for reps)
EMOM x 15 min.
Min.1: Thrusters 42,5/30//30/17kg
Min.2: SDLHP KB 32/24//24/16kg
Min.3: Box Jump*, step down 60/50 cm
Min.4: Ring Muscle Up
At each station you call the number.
Scale weights and movements as needed.
Stay at each station for 1 full minute.
Rotate to the next station at the beep.
Box jump: stepping down the box is mandatory in todays session.
Ring Muscle Ups: Only Scaling Options are C2B or Pull Ups. No Bar Muscle Ups today.
Scoring: Lowest Score at each station.
In this session consistency is key.
You call the numbers.
e.g.: You complete 15/14/14/12 thrusters, your final score of Min.1=Round 1. is 12 Reps.
This is true for each station!