CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

20/15/10kg Plate

Row 200m

10 Plate Sit-Up (to Plate overhead)

10 Toes to Plate (Plate behind your Head)

8 – 15

PVC GoodMornings

PVC Kajak + Dislock

Flamingo Stretch

Spider Walk

Weightlifting

Squat Clean and Jerk (10 min. to establish a heavy triple.)

WOD

Metcon (Time)

For time with a running clock:

21 TTB

21 Clean & Jerks 42,5/30//30/17kg

400m Sprint

Rest 3 min.

15 TTB

15 Clean & Jerks 42,5/30//30/17kg

200m Sprint

Rest 2 min.

9 TTB

9 Clean & Jerks 42,5/30//30/17kg

100m Sprint

Time Cap: 20 min.