CrossFit Salzburg – Kurs

GAMEDAY

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Movements Walk-Through (No Measure)

10 min. to warm up for heavy Deads and HSPU.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
You will have a judge for this WOD.

Heat 1 judges Heat 2 and the other way around.

There is a 12 minute Timecap.

Scaling Option for HSPU are HR Push Ups!