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.