CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
20 sec Superman
20 sec Kipping on Rig
8 – 15
Spider Walk (straight Back!!)
reverse Scorpions (Rückenlage)
Work up to a max. double deadlift. 10-8-6-4 serves a s a warmup. 2-2-2 are your max attempts. If you feel like there is more add another 2.
15 min. session.
Work in teams
Metcon (6 Rounds for reps)
EMOM x 18 (6 Rounds)
Min. 1.: 20/17//17/12 Cal. Row
Min. 2: 10 Push Jerks 60/40//50/25kg
Min. 3: 10 TTB
There is an extra 10 sec. Rest period for transitions.
Set clock to 18 Rounds H1:1:00 min., H2: 00:10sec.
This WOD is all about the Row.
You´ll experience a stronger stroke after the heavy deads.
Choose a number of Cal. which is high tasking and still be able to manage Jerks and TTB.
Set clock to 18 Rounds 1 min. 10 sec Rest.
(21 min. session)