CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 8
200 Run
30 sec Hollow Rocks / Hold
30 sec Superman Rocks / Hold
9 – 15
PVC
Shoulder Dislock + Side to Side Squat
Shoulder Rotation
Triceps Stretch (Elbow up – PVC behind Head)
Shoulder Stretch: both Elbows against Wall – Head through Arms
CORE STRENGTH
Turkish Get Up (2-2-2-2-2 climbing)
2 = (2r. + 2l.)
15 min. session
WOD
Metcon (AMRAP – Rounds and Reps)
In teams of 2
AMRAP 18 min.
10 alt. 1-arm KB Snatches 32/24//24/16kg
30 Double Unders //15 Dubs or 45 Singles.
Each athlete completes 1 full round.