CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

L-Sit / Superman Rock (4 Rounds 20 on 10 off)

4 Rounds of:

20 sec. work

10 sec. rest

Rx+: Muscle Up to L-Sit

WOD

Metcon (AMRAP – Reps)

AMRAP 20 Min.

In teams of 2

only 1 athlete working at a time

10 TTB

5 Barbell Complexes 50/35//35/20kg

1 KB Complexes 32/24//24/16kg

Score: Reps.
Barbell Complex consists of:

1 Ground 2 Shoulders + Lunge left & right any style + Push Press.

KB Complex consists of:

5 Russian Swings+ 5 Goblet Squats.

Cannot drop the Bar! Control your load!

Do not exceed weights!

Move fast through this conditioning WOD.