CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Tip Toes

Plate OH-Lunges 10/5KG

Windmills

Plate around Head

Turkish Shoulder Stretch

CORE STRENGTH

Turkish Get Up (12 min to establish a heavy single TGU right&left)

WOD

Metcon (5 Rounds for reps)

Conditioning (20 Min.)

5 Rounds

Rotate through 4 stations

40 sec. work 20 sec. rest of:

S1: Box Jump Over 60/50cm

S2: TGU alt. 32/24//24/16kg

S3: Double Unders/Singles

S4: complete a 10 m Handstand Walk / 4 x 10m Bear Crawl

Scoring:

Round 1 represents Total Reps of S1

Round 2 represents Total Reps of S2

Round 3 represents Total Reps of S3

Round 4 represents Total Reps of S4 (40)

Round 5 blank!

Take notes if needed ; )