CrossFit Salzburg

Physiotherapie | Training | Sport

CrossFit-Salzburg

MOD 1143

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CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

5 Min

Row 200

Empty Bar 15/20kg

15 Back Squats

15 Good Mornings + Elbows forward + back

5 Min

Yoga Push-Up

Spider Walk

PVC Dislock + Side to Side Squats

Weightlifting

Hang Squat Clean (quickly warm up to 1 heavy Hang squat Clean(10min))

WOD

30 min. session.

Metcon (3 Rounds for reps)

With a running clock…

AMRAP 5:

750m Row Buy-In…In remaining time complete AMRAP:

9 Hang Sq Cln 40/30//30/17kg, 25 DU //75 Singles

Rest 5:00

AMRAP 5:

500m Row Buy-In…In remaining time complete AMRAP:

9 Hang Sq Cln 60/40//40/25kg, 25 DU //75 Singles

Rest 5:00

AMRAP 5:

250m Row Buy-In…In remaining time complete AMRAP:

9 Hang Sq Cln 70/45//45/30KG, 25 DU //75 Singles

Scale as needed

(BBB 09.13.16)
2 Athletes sharing 1 work station in 2 heats.

Heat 1 works 5 min. while while heat 2 rests 5 min. and the other way around.

The 2nd athlete adjusts weights after completing round 1, 2 and 3.

Assault Bike optional: 40/30/20 Cal.

Score: Reps of each Round

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