CrossFit Salzburg

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CrossFit-Salzburg

MOD 1518

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CrossFit Salzburg – Kurs

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Warm-up

STRENGTH

1: Front Squat (5 x 3 across @ 85% every 2 min.)

WOD

2: Metcon (Time)

For time:

5 Rounds of:

Run 400m

15 Thrusters 42,5/30//30/17kg

Time Cap: 20 min.

10: Rope Climb Skill

15 min skill

Gymnastics

Rope Climb Skill

15 min skill

Pull-ups (15 Min Skill)

HSPU

10 min. HSPU Practise.

Beginners work on progressions.

Ninjas go for strict all the way to deficit push ups.

15 min EMOM

1: 2 Rope Climb

2: 3 HSPU

3: 5-8 Kipping Pull Ups

4: 20 DUBS

5:Rest

PUMPING IRON

1: Metcon (Weight)

Prowler Push

10 x 15 m every 90 sec. Super heavy.

25 min. Session

2: Metcon (No Measure)

EMOM X 20

Min. 1: 8-12 Barbell Roll outs

Min. 2: 8-12 bulgarian Split Squats right leg ahap

Min. 3: 8-12 bent over barbell Row ahap

Min. 4: 8-12 Bulgarian Split Squats left leg ahap

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