CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1078

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CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

20 sec Hollow Hold

20 sec Super Man Hold

20 sec Kipping on Rig

15 Air Squat

8 – 15

Samson Stretch

Spider Walk

figure 4 Stretch

Couch Stretch

STRENGTH

Back Squat (5-5-5-5-5 across)

Warm Up to a heavy Back Squat for 10 min.

Then 5×5 across every 2 minutes (around 80% 1RM)

20 min. session.

Use Racks, work in teams.

WOD

Metcon (Time)

For time:

21-15-9

Back Racked alt. Lunges Steps

TTB//HKR

weights: 42,5/30//30/20kg

Time Cap: 10 min.
Back Racked alt Lunge Steps: 21 Reps = 21 left + 21 right, alternating.

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