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.