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

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling Option:

2 Ring Muscle Ups: 2 Bar Muscle Ups or 4 Burpee Pull Ups. (Muscle Up Seminar 22.01.2016)

4 HSPU: 6 Dumbbell Push Press ahap!

In this WOD you´ll share Equipment and Spots as needed. We will set up the gear and you´ll rotate through these movements wherever a spot and gear is open.