CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

empty BarBell Warm-Up

10 DeadLift

10 High Pull

10 FrontSquat

8 – 15

Side to Side Squat

Scorpions

Good Mornings (Bar in BackRack)

Bar in BackRack Ellbows forward and Back

Weightlifting

Power Clean (1-1-1-1-1-1-1)

15 min. to establish a 1 RM Power Clean.

Work in teams!

WOD

Metcon (Time)

For time:

21-15-9

Power Cleans 60/40//40/25kg

C2B

Push Ups
Time Cap: 15 min.

Push Ups must be done next to your barbell. Stay away from the rigs.