CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

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

0 – 7

10 Kippings on Rig

10 Push-Up

10 Air Squats

10 Sit ups

8 – 15

Tip Toes

Spider Walk

PVC Shoulder Rotation + Lunge

PVC Dislock + Squat Hold

Movements Walk-Through (No Measure)

10 min.

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
weights:

rx: 61/42,5kg

fitness: 40/25kg