CrossFit Salzburg – Kurs

Warm-up

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

AMRAP 7Min:

Row 200m

10 Air Squats

10 Pushups

10 Situps

AMRAP 7Min:

Monkey Squats

Samson Stretch

PVC Good Mornings

PVC Shoulder Rotation

Shoulder Stretch on the Floor

Weightlifting

Metcon (6 Rounds for weight)

„Big Clean Complex“

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

directly into

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

directly into

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.

CA$HOUT

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)