CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

SKILL

Triple Unders (EMOM 5)

Warm Up 5 Min.

then

EMOM 5

Set yourself a reasonable number of Triple or Double Unders and hit it EMOM for 5 Minutes.

Score: Highest Triple or Double Unders scored.

Scaled Scoring 10 Double Unders = 1 Triple Under.

e.g.: 42 Double Unders = 4 Triple Unders.

Metcon

Metcon (4 Rounds for reps)

TABATA MESH UP

– Toes To Bar/ Hanging Knee Raise

– Box Jumps 60/50cm

– Wall Balls 20/14lbs

– Double Unders

Rest 2 Min between stations.

Score:

Round1: Total Reps. TTB (3 HKR=1TTB)

Round2: Total Reps. Box Jumps

Round3: Total Reps. Wall Balls

Round4: Total Reps. Double Unders (4 singles=1 Double)

Rx+: 30/20lbs Wall Balls

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„WEEKEND WARRIORS“

CONGRATULATIONS MARCEL!!! GOLD MEDAL!!!

Marcel proving his CrossFitness in Combination -Downhill/Slalom- winning the Gold Medal in Vail. Marcel Hirscher,  Combination World Champion 2015. We are proud of You. Braveness pays off!

Ondrej Bank, please get well soon.