CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

row 100 only Arms!!!

10 Plate around Head 10/5kg

10 Ground to Overhead 10/5kg

8 – 15

TGU Sit-Up 10/5kg

Plate Turn-Over 10/5kg

Tip Toes

Calf Stretch

Weightlifting

Push Jerk (3-3-3-3-3-3-3 climbing)

15 min. session.

work in teams.

WOD

Metcon (Time)

“Jake The Snake”

10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 60/40//50/30kg

2-4-6-8-10-12-14-16-18-20 Pull-Ups

Rx+: 70/45kg

Cannot Drop the Bar. 10 Burpee Penalty

Time Cap: 20 min.