CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

5 – 10 – 15kg Plate

10 Ground to Overhead

10 Front Squat

10 Good Morning (Plate on your Back)

10 Strict/PushPress

8 – 15

Spider Walk

Flamingo

Plate Turn around

Plate TGU Sit-up

STRENGTH

Overhead Squat (5-5-5-5-5 across)

Warm up to 5 heavy Reps. then across 5 x 5 OHS.

May use racks. Work in teams.

(18 min. session)

WOD

Metcon (Time)

5 Rounds for time of:

10 TTB

10 OHS 50/35//40/25kg

10 lat. Burpees over Bar

Rest 1 min after each round

Scale weights as needed.

Time Cap: 15 min.