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.