CrossFit Salzburg – Kurs
GAMEDAY Warm-up (15 Min.) (No Measure)
Tip Toes (2 for 1)
Side 2 Side Squats
3 RNFT of “CINDY”
5 Pull Ups
10 Push Ups
15 Air Squats
6 HSPU strict
9 Pistols alternating
You will have a judge for this WOD.
These movements require some specific warm up. Make sure to warm up properly.
Coaches calculate enough warm up time for athletes!
Start heat 1 at XX:40min.
Metcon (AMRAP – Reps)
AMRAP in 7 minutes of:
– 8 Alt. Kettlebell Snatch, 32/24//24/16Kg
– 6 Back Squat, 75/55//55/35Kg
– 4 Bar Muscle up
Scaling Option for BMU = C2B at most difficult progression
Above weights are masters 35+ weights.
If you are about to qualify for the GTD 2015 use rx weights for your division.
Videotape of your performance mandatory!