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.