CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

empty BarBell Warm-Up

10 Good Mornings

10 3 sec Bottom Hold Back Squats

10 Floor Whippers (5l + 5r)

10 Slow Kippings @ Rig

8 – 15

PVC:

Front Lunge + Shoulder Rotation Stretch

Side To Side Squats + 2 Shoulder Dislock

Couch Stretch Arms OverHead

1 Shoulder Stretch of your choice

Weightlifting

Overhead Squat (5 RM)

18 min to establish a 5 RM plus 10 RM OHS. Rest at least 2 min. between attempts.

Overhead Squat (10 RM)

WOD

Metcon (7 Rounds for time)

Every 2 min. for 7 Rounds complete the following:

7 Power Snatch 50/35//40/17kg

7 Burpees over bar

Sprint 100m