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!