CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
Empty Bar Bell Warm Up
Row 250m
10 Dead Lift
10 High Pull
10 strict Shoulder Press
8 – 15
Figure 4 Stretch
Couch Stretch
Spider Walk
PVC Dislock + Side to Side Squat
Weightlifting
Metcon (Weight)
10 min to establish a max. complex of:
5 Deadlifts
3 Hang Power Cleans
1 Jerk (any style)
WOD
Metcon (Time)
7 Rounds for time of:
7 Hang Squat Cleans 61/42,5//42,5/25KG
7 lat. Burpees over Bar
7 C2B //7 Pull Ups
TIME CAP: 21 MIN.
(BBB… Built by Bergeron)