CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
Run 150m / Row 200m
10 Sit Up
10 Back Extension
2 Wall Walks
8 – 15
Tip Toes
Good Mornings
Flamingo
Calf Stretch
Individual Warm Up (No Measure)
10 min.
PVC/BarBell Shoulder Stretch
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Shoulder to OH
then
work up this Complex to your TEAM weight
Metcon (Time)
In teams of 3:
50-40-30-20-10
Power cleans 60/40kg
Front squats 60/40kg
Push jerks 60/40kg
After each full round teams run 400m together.
Time Cap: 30 min.