CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

walking Lunges

plank hold

5 Rounds of 30 sec work/15 sec transition

8 – 15

Couch Stretch

Figure-4-Stretch

Calf Stretch

Side to Side Stretch

Gymnastics

Pistols (1 min. for max Reps. alternating)

Warm Up to 1 heavy weighted pistol l+r.

On the coaches call perform max alternating pistols (no weights) in 1 minute.

10 min session.

WOD

Metcon (AMRAP – Reps)

In teams of 2:

AMRAP 20 min of:

10 alt. 1-arm KB Snatches 32/24//24/16kg

10 alt. Pistols

Each athlete completes 1 full round then switch!