CrossFit Salzburg – Kurs

Warm-up

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

0 – 7

Empty Bar Bell Warm-Up

10 Back Squat

5 DeadLift

5 Hang High Pull

5 High Hang Muscle Clean

8 – 15

Couch Stretch

Tip Toes

Scorpions

Roll over into V-Sit

Weightlifting

Metcon (Weight)

1-1-1-1-1-1-1 climbing of the following complex:

3 Clean Deadlifts +

2 Clean Pull +

1 Squat Clean

This complex should be performed as one fluid sequence. No regripping, no rest between movements.

(15 min. session)

WOD

Metcon (Time)

3 Rounds

15 Hang Power Cleans 60/40//40/20kg

15 Burpees

Rest 3 minutes

3 Rounds

15 Hang Power Cleans 60/40//40/20kg

15 Burpees

Time Cap: 15 min. (very sharp)

Scale as needed