CrossFit Salzburg – Kurs

Warm-up

10 min. Quickie Warm-up (No Measure)

AMRAP 10Min:

150m Row

30sec Hollow Hold

30sec Superman

10 Yoga Pushups

PVC Good Morning

PVC Shoulder dislocks

STRENGTH

Bench Press (Establish a 10 RM)

18 min. to establish a 10 RM.

Work in teams.

Build up like 10-8-6-4-2 then choose your weight for your 10 RM attempt. (around 80% of your 1 RM)

One attempt only!!!

WOD

Metcon (7 Rounds for time)

„CEMENT MIXER“*

Every 3 min. for 7 rounds

-400m/300m Row*

-12 TTB

Scale as needed.
If class is bigger than 13 athletes form 2 heats. (Assault Bike or Ski Erg optional)

Use both timers.

Heat 1 starts @ 0:00

Heat 2 @ 1:30 min.

There is a 90 second time cap for the row. Scale the row as needed.