Announcements
Hilfe für den Austrian ChampionsDay 2016 gesucht!!
Helfende Hände für folgende Bereiche:
3 x Staff/Equipement Sa + So
4 x Eingangsbereich Sa + So
4 x Aufbau (Rower, AssaultBike,…) Freitag ab 12 Uhr
weitere Infos und Anmeldung per Email info@crossfitsalzburg.at oder persönlich bei Clemens
CrossFit Salzburg – Kurs
Warm-up
10 min. Quickie Warm-up (No Measure)
0 – 8
250m Row
10 Tip Toes
10 Monkey Squats
10 KB DL 32/24/16kg
8 – 10
PVC Shoulder Stretches
STRENGTH
Bear Complex (1 Round of 7 unbroken Bear Complexes)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
10 min. To establish 1 round of 7 Unbroken bear complexes.
WOD
(25-30min. Session)
Metcon (AMRAP – Reps)
AMRAP 5:
21 Wall Balls 20/14lbs.
21 DL 42,5/30//30/17kg
Rest 5:00
AMRAP 5:
15 Wall Balls
15 FS 42,5/30//30/17kg
Rest 5:00
AMRAP 5:
9 Wall Balls
9 S2OH 42,5/30//30/17kg
Cannot Switch weights during this Wod.
Cannot drop weights, 10 Burpee Penalty.
Score: Total Reps.
If class is packed divide class in 2 heats.