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)