CrossFit Salzburg – Kurs

Warm-up

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

0 – 7 Min

30 – 45 sec Superman Hold/Rock

10 Lunges R+L

10 stat. Frog Jumps

8 – 15 Min

Couch Stretch

Tip Toes

PVC BackSquat (Elbows Forward: Left/Right/Both)

PVC-Box Shoulder Stretch (Elbows on Box/Head through Arms)

STRENGTH

15 min. to establish a 5 RM, plus 10 RM Front Squat.

Rest at least 3 min. between efforts.

Front Squat (5 RM )

Front Squat (10 RM)

WOD

If class is crowded split up athletes into 3 heats, each starting at a different station. There is a 2 min rest between each station.

(19 min. session)

Metcon (AMRAP – Rounds and Reps)

Station 1:

AMRAP 5 min. of

5 TTB

5 Push Ups

Rest 2 min. then move to the next station.

Metcon (AMRAP – Rounds and Reps)

Station 2:

AMRAP 5 min. of

10 SDLHP 32/24//24/16kg

10 Push Press 35/25//25/17kg

Rest 2 min. then move to the next station.

Metcon (AMRAP – Rounds and Reps)

Station 3:

AMRAP 5 min. of

25 Cal Row

25 Box Jumps 20″ all genders