CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

Shoulder Mobility then pressing progressions. from strict presses to jerks. 15 min.

STRENGTH

1: S2OH COMPLEX (6 Rounds every 2 min. Climbing)

1 strict Press + 2 Push Press + 3 Jerks

WOD

2: Metcon (Time)

18-15-12-9-6-3

HSPU or Push Press 40/25kg

L-Pull Ups

Time Cap: 15 min. (Sharp)
Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.

Scale to kipping L-Pull Ups or Jumping Tuck Pull Ups.