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
WOD
Metcon (AMRAP – Reps)
HERO WOD „RANKEL*“
AMRAP 20 min.
6 Deadlifts 102,5/70//70/45kg
7 Burpee Pull Ups
10 Kettlebell Swings 32/24//24/16kg
11 Box Jump Overs 60/50cm
Deadlifts: Includes the forgotten lift, hands on bar up and down!
Burpee Pull Up: Bar should be 6″ out of reach. If you need to scale this movement no bands, simply jump up the bar and reach your chin as close to the bar as possible.
1 Round equals 34 Reps.