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.