Announcements

SPECIALTY WORKSHOPS COMING UP!
Handstand, Pull Up, Mobility & Double Under.
Please visit http://www.3d-praxis.at/blog/specialty-seminars for details.

CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7 Min

AMRAP

10 Burpee

10 PVC OHS

10 Plate Toe-Touches

10 Plate G2OH

8 – 15 Min

Figure 4 Stretch an der Wand

Wall Squat im Liegen

Plate Turn-Over (Shoulder-Stretch)

Plate Sit-up

Do every Stretch 60 Sec

Plate: 15/10/5 KG

STRENGTH

(20 min. session.)

quickly work up to 1 heavy OHS.

then choose your 10 & 20 RM weights. (10 RM: around 80% of your 1 RM, 20 RM: around 65% of your 1 RM)

Rest at least 3 min. in between!

You may drop the very last rep.! of each attempt.

Overhead Squat (10 RM)

Overhead Squat (20 RM)

WOD

Metcon (Time)

EMT WOD 2

For time:

22-16-10

alt. 1-arm KB Snatches 32/24/24/16kg

HSPU or HR Push Ups

Time Cap: 10 min.