CrossFit Salzburg – Kurs
GAMEDAY
Warm-up (No Measure)
20 min. Group Warm Up.
Tommy Mac Preparation.
3 Rounds of
200m Row
1 – 3 WallWalks
15 Wall Squat
2 Rounds of
1 Min of Spider Walk Left
10 Front Squat
10 Push Jerks
2 Rounds of
1 Min of Tip Toes
10 Deadlift
10 Hang Power Snatch
2 Rounds of
1 Min Elbows Front and Back in Back Rack
10 Back Jerk + OHS
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
30 min. Time Cap.