CrossFit Salzburg – Kurs
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
15 Air Squat
10 Yoga Push-Up
5 (Strict)Pull-Up/10 Kippings
8 – 15
Figure 4 Stretch
Reverse Grip PVC Dislock
PVC Shoulder Rotation Stretch
Movements Walk-Through (No Measure)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Sumo Deadlifts are 32/24kg Kettlebell SDLHPs!
Create a maximum of 8 Workstations and divide group by heats of 8 athletes.
Send them in every minute each starting with wallballs.
Rotate on the coaches call only!