CrossFit Salzburg

Physiotherapie | Training | Sport


23.10.2012 3D GYM MOD242


Trainer warmup 10 Min.

Skill: 3 Rounds for max Reps. (15 Min. Time Cap)

1a: KB Push Press 24/16kg, right arm then left arm
1b: Max Reps. Ring Rows (Rings @ same height as Box)

then BackSquat Warmup to 1 heavy Rep not 1 RM!

7 Rounds of (Time Cap 21 Min.)
3 Back Squats @ 70% 1 RM
Sprint 100m, easy Jog back in the Gym and start the next Round.

There should be a tremendous difference between the Sprint and the easy Jog back in the Gym!!!
Score: Reps: PP/ROW+ Weight of Back Squats

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