CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

10 Air Squat

10 Good Morning

10 Yoga-Push-Up

8 – 15

Tip Toes

Spider Walk

Side to Side Squat + Monkey Squat

Shoulder Stretch on Knees (Front + Side)

STRENGTH

Cluster (3-3-3-3-3 climbing)

15 min. Session.

WOD

Metcon (Time)

In teams of 2:

42 Cal. Row

42 Thrusters 42,5/30kg

36 Cal. Row

36 Thrusters 42,5/30kg

30 Cal. Row

30 Thrusters 42,5/30kg

24 Cal. Row

24 Thrusters 42,5/30 kg

18 Cal. Row

18 Thrusters 42,5/30kg

12 Cal. Row

12 Thrusters 42,5/30kg

6 Cal. Row

6 Thrusters 42,5/30kg

Time Cap: 20 min. (Sharp time cap!)
Partition Reps. Evenly among athletes.

Assault Bike or Ski Erg optional.

Optional: Taking on this WOD in teams of 3.