CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
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
Metcon (AMRAP – Reps)
AMRAP 20 Min.
In teams of 2
only 1 athlete working at a time
5 Barbell Complexes 50/35//35/20kg
1 KB Complexes 32/24//24/16kg
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.