CrossFit Salzburg – Kurs

GAMEDAY

GAMEDAY Warm-up (15 Min.) (No Measure)

LOG:

Tip Toes (2 for 1)

Spider Walk

Monster Walk

Side 2 Side Squats

then

3 RNFT of „CINDY“

5 Pull Ups

10 Push Ups

15 Air Squats

Competitors:

2 Rounds

3 MU

6 HSPU strict

9 Pistols alternating

COMPETITORS WOD

Metcon (AMRAP – Reps)

“Open Test”

AMRAP 20 of:

50 Wall Balls, 20/14

50 Double unders

40 Box Jumps, 24/20

40 TTB

30 C2B

30 Burpees

20 Power Cleans, 52,5/35//40/25

20 Jerks, 52,5/35//40/25

10 Snatches, 52,5/35//40/25

10 Muscle ups
Score: Reps.

Scale movements as needed.

150 Singles

40 Hanging Knee Raise

40 Pull Ups

10 Ring Dips for MU

Rx+:65/45kg

Set up Boxes on the turf only!

If class is bigger than 20 athletes we will do the „Team Open Test“.

Metcon (AMRAP – Reps)

“TEAM OPEN TEST”

Teams of 2 complete AMRAP 20 of:

100 WB

100 DU

80 Box Jumps, 24/20

80 TTB

60 C2B

60 Burpees

40 Cleans, 145/

40 Jerks

20 Snatch

20 MU