CrossFit Salzburg – Kurs

Warm-up

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

Weightlifting

Front Squat (15 min to establish a 10RM Benchmark.)

Warm up for Muscle Ups / C2B as well within this 15 min.

WOD

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

Min.5: Rest

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!