CrossFit Salzburg – Kurs
ENGINE BUILDING
Warm-up
Warm-up (No Measure)
20 min.
Movement Installing, Mobility.
Get sweaty.
Prepare for Short Sprints.
WOD
Odd Objects in 3 spicy Amraps. Quite a high volume of lunges. Pick a load that let‘s you sprint through this high intense engine builder. In other words your objects shouldn‘t rest on the ground at all.
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min.
8 Double DB Power Clean 22,5/15kg
8 Double DB Front Rack Lunges alt.
3min. Rest.
If you can‘t move 2 DB, perform this Wod with only 1 DB. Alternating arms after each Round.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min.:
10 KB Swings 24/16kg
10 alt. Front racked Step ups 50cm
Rest 3 min.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 min.:
12 Cal. Row
12 OH Lunge steps alternating 20/15kg Plate
COOL DOWN
Take care of hamstrings.