CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

20 sec Hollow

20 sec Superman

10 OH Walking Lunges 10/5kg

8 – 15

Couch Stretch

Monkey Squat

Spider Walk

PVC Box Shoulder Stretch

Weightlifting

Front Squat (EMOM x 10: 1 Heavy Front Squat across)

0-10 Quickly warm up to 1 heavy Front Squat. (80-90% 1 RM).

10-20 EMOM 1 heavy FS (80-90 1RM)

20 min session.

Work in teams

WOD

Metcon (AMRAP – Reps)

10 min. AMRAP of:

10 Hang Snatch

10 OHS

10 Power Clean

10 Thruster

10 SDLHP

weight: 42,5/30//30/17KG

(BbB…Built by Bergeron)