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)