CrossFit Salzburg – Kurs
GAMEDAY
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
9 x 30 sec on/15 off
Row
Kipping on Rig/Deadhang to Hollow on Rig
Back Extension
8 – 15
Spider Walk
Monkey Squats
PVC Shoulder Rotation + Lunge
PVC Shoulder Stretch on Box
Movements Walk-Through (No Measure)
10 min. Warm up for heavy cleans.
Metcon (Time)
„ADRIATIC THROWDOWN WOD 4,RX“
FOR TIME:
40 WALL-BALL, 9/6KG
20 CHEST TO BAR
10 POWER CLEAN, 90/60KG
20 CHEST TO BAR
40 WALL-BALL, 9/6KG
Time Cap: 9 minutes
Scale weights and movements as needed.
Clean: 90/60//70/45kg
Cannot drop the bar.
A Drop is a No Rep + 10 Burpees Penalty!