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