CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
10 Air Squats
PVC Good Mornings
PVC Shoulder Rotation
Shoulder Stretch on the Floor
Metcon (6 Rounds for weight)
“Big Clean Complex”
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar.
Do 1 set every 3 min.
(20 min. timecap)
This is done like the bear complex.
Work in teams.
Start with a managable weight and add weight each round.
Score: weight of each round = Total weight.
Metcon (3 Rounds for time)
3 All out Sprints of:
20/15 Cal. Row for time!
Rest up to 3 min. between rounds
(12 min. session)