CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

10 Kippings

10 Yoga-Push-Up

20 walking Lunges

8 – 15

Couch Stretch

Figure 4 Stretch

Calf Stretch

PVC Shoulder Stretch

STRENGTH

Overhead Lunge Steps (10-8-6-4-2)

10 = 5l+5r alternating

Work in teams! Use a Barbell.

May use Racks.

Injury prevention Drops permitted!

(15 min. session)

WOD

Metcon (Time)

3 Rounds for time of:

30 single-arm dumbbell or kettlebell overhead lunge steps alternating.

40 weighted Sit ups DB/KB.

50 Double Unders //25 Dubs/75 Singles

Weights: you choose the object and weight. post weight and object to comments.

Time Cap: 15 min.
Lunge Steps are alternating with one arm overhead holding the weight. Switch arms as you like.

Use DB, KB, or Plates. Use the same object for weighted Sit ups.