CrossFit Salzburg – Kurs
GAMEDAY
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
10 cal Row
10 (Ring) Push-up
10 Sit-up
10 Air Squat / Pistols
8 – 15
Good Morning + Dislock
Flamingo
Spider Walk
PVC Tricep Stretch
Movements Walk-Through (No Measure)
Warm Up for Cleans and Dips.
10 min.
WOD
choose either one.
Comp: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
These are Squat Cleans!
Time Cap: 12 min.
Scale weights as needed.
Fit: Metcon (Time)
Elizabeth (Scaled)
For Time:
21-15-9
Power Cleans 60/42,5//42,5/25kg
Dips*
Time Cap: 12 min.
*Dips on Boxes. Full ROM Shoulders below Elbows!