CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
Plate Warm-up 5/10 kg
10 Good Morning
10 Ground to Overhead
5 Plate around Head each Side
5 Strict Press each Hand
8 – 15
Tip Toes
Plate Turnover
PVC Triceps Stretch
PVC Reverse Grip Dislock
Gymnastics
Ring Dips (3 sets for max reps.)
10 min. session.
WOD
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
AMRAP 24 min.
12 Cal Row
12 Deadlifts 80/55//60/40kg
12 Deficit Push Ups 20/15kg Bumper
1 Partner completes 1 full round then switch.
Goal: Stay unbroken on all reps.