CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
Handstand Hold (against Wall or Feed on a Box) 15 – 45 sec
5 Push-Up
10 Sit-Up
15 KB SumoDeadLiftHighPull
8 – 15
Tip Toes
Spider Walk
Shoulder Stretch on Knee
Good Morning + Finger hinter dem Rücken verschränken und Arme hinter dem Rücken strecken
STRENGTH
with a running clock complete the following:
Work in teams.
May use Racks!
Shoulder Press (10 min to establish a 1RM)
Push Press (8 min to establish a 2 RM)
Split Jerk (7 min. to establish a 3RM)
WOD
Metcon (AMRAP – Reps)
AMRAP 10 min.
5 S2OH 60/40//45/25kg
10 Deadlifts 60/40//45/25kg
15 Box Jumps 60/50cm
Scale weights as needed.