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!