CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

0 – 5

10/5kg Plate

10 Plate Floor Press R+L

10 Plate Sit-Up

10 Back Extensions Plate on Shoulders

5 – 10

Plate Turn-Over

Plate TGU Sit-Up

Shoulder Stretch on Knees

Wrist Stretch on Knees

STRENGTH

Bench Press (10 min. to work up to a heavy 1×5)

This is more of a warm up rather than a 5 RM.

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale als needed. Somewhere around 80% of 1×5.

Minimum work requirement are 10 Reps (press10+, pull 10+) per Round.

Work in Teams.

Time Cap.: 20 min. (Start each round every 4 min.)

CA$HOUT

500m Row (Time)

Max Effort 500m Row