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.