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)