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 allowed, simply jump up the bar and reach as close to the bar as possible, with your chin.

1 Round equals 34 Reps.

Coaches: If class is bigger than 15 athletes, build teams of 2.

Athlete A leads B through the Wod whereas Athlete B starts as soon as A finished the Pull Ups!