CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Row 200

10 Kipping

10 Push-up

10 Air Squat

8 – 15

Spider Walk

Tip Toes

Flamingo

PVC Triceps Stretch

STRENGTH

Front Squat (3*-1*-3*-1*-3*-1*)

*Do 5-10 strict Pull Ups after each set!

Work up to a heavy triple then choose a heavy weight for triples and singles across.

(Triple @ 80%1RM, Single @ 90%1RM)

Rest no more than 2 minutes in between sets!

Score: Singles.

(20 min. session)

WOD

Metcon (Time)

21-15-9

Push Press 42,5/30//30/17kg

Front Squat

Burpees over Bar lateral

Rx+: 50/35kg

Time Cap: 12 min.