CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

200m Row

20m walking Lunges

20m bear crawl

8 – 15

Couch Stretch

Figure 4 Stretch

PVC Shoulder Rotation

15/20kg Bar in BackRackPosition: Ellbows forward and back

STRENGTH

Paused Front Squat (Emom x 10, 10 sec. paused Front Squat)

Warm up to a heavy Front Squat then choose a weight and perform across:

Every minute on the minute, remain 10 sec. in the bottom of a front squat. Your partner will count you out!

Work with a partner!

May use racks.

(18 min. session.)

WOD

Metcon (Time)

With your partner, for time:

7 rounds of:

14 KBS 32/24//24/16kg

21 Wall Balls 20/14lbs.

Partner A starts at KBS, Partner B starts at WallBalls. Both athletes do 7 rounds of 14 KBS and 21 WallBalls.

Time Cap: 15 min. (very sharp!)

(CrossFit Mayhem WOD)