CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

30 sec Hollow Hold/Rocks

30 sec Superman Hold/Rocks

20 Lunges

8 – 15

Couch Stretch

Side to Side Squat

PVC:

Good Morings Legs crossed

Calf Stretch

STRENGTH

Front Rack Lunge (10-8-6-4-2)

Every step counts. e.g.: 10 = 10 alternating lunge steps (5r/5l)

15 min. session.

Work in teams. Use Racks.

WOD

Metcon (Time)

Stamina Builder (Comp Train.)

For time:

75 Wall Balls

50 TTB

50 Wall Balls

25 TTB

Time Cap: 15 min.