CrossFit Salzburg – Kurs

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Warm-up (No Measure)

Warm-up (No Measure)

A lot of different movements: get sweaty and prepare for the wod. Focus on main points of performance not too much details.

ENGINE BUILDING

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

15/12 Calorie row

10 Thrusters 50/35//35/17kg

Rest 4 min.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

35 Double unders //15 Dubs or 45 Singles

10 Front Squats 50/35//35/17kg

Rest 4 min.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min.

3-6-9-12…

Clean & Jerk 50/35//35/17kg

Toes to bar