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.