CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

25 min.

Get sweaty and flexible.

Walk through movement progressions:

-Muscle Ups / Burpee C2B

– HS walk

-pistols

WOD

Metcon (Time)

In teams of 2:

10 rounds each, I go you go. (Each athlete completes 1 full round then switch for a total of 20 rounds) of:

3 unbroken Ring Muscle Ups or BarMuscle Ups //Burpee C2B, burpee Pull Up;

9 m Handstand walk

12 alternating Pistols.

Time Cap.: 30 min.
Scale number of reps as needed so you can move fluently through the Wod.

Scale HS walk to wheel cart walk, with a plate under your feet.

Each athlete completes 1 Round then Switch.