CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

Empty BarBell WarmUp

3 Rounds of

5 DeadLift

5 Hang High Pull

5 Hang Muscle Snatch

5 Strict Press behind Head

Spider Walk

Flamingo

Side to Side Squat

Weightlifting

Muscle Snatch (10 min to establish a 1 RM)

WOD

Metcon (AMRAP – Reps)

Mainsite 160809

7 rounds for reps of:

1 minute of 75-lb. muscle snatches

1 minute of 75-lb. overhead squats

1 minute of burpees, jumping over the barbell

Rest 1 minute

Weights: 35/25//25/15kg

Scale as needed

(28 min. session)