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.