CrossFit Salzburg – Kurs

Warm-up

15 Min Session

Lift Warm Up (No Measure)

0 – 5 Min

3 Rounds

30 sec Hollow Hold or Rock

30 sec Superman Hold or Rock

30 sec Rest

5 – 15 Min

Tip Toes 2.0

Good Mornings + Rotation

Side2Side Squat into SpiderWalk

Scorpions

Do Every Stretch for 30 sec

STRENGTH

15 min. session

Deadlift (10-8-6-4-2)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90-95%

Every 2 minutes with 1 or 2 partners.

(15 min. session)

WOD

Score on each Part is time or Cap + 1 sec. / missed Rep.

(20 min. session)

If class is crowded split group into 2 groups, group 1 will start @ Part A whereas group 2 starts @ Part B, then switch.

Metcon (Time)

(0-8min.)Part A: for time

42-30-18 unbroken* Wall Balls 20/14lbs.

Scale weights of Wall Balls as needed.

Time Cap: 8 min.

After the time cap expired, rest 4 min. (8-12min.)

then
* in case you have to break the wall balls do 10 burpees everytime you break up sets.

Metcon (Time)

(12-20min.)

Part B:

21-15-9-6-3 unbroken* Handstand Push Ups for time

or

„75 unbroken* Push Ups“ for time

Time Cap: 8 min.
* do 10 airsquats everytime you break a set.