CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 min. Warm up.
Get sweaty and flexible.
Focus on shoulder overhead mobiliy.
STRENGTH
1: Push Jerk (Establish a 10 RM)
Work up in weights using a rep scheme 5-5-3-3-3 then choose your weight for a 10 RM.
15 min. Session.
WOD
2: Metcon (Time)
For time:
Row 500/400m
50 Wallballs 20/14//14/8lbs.
Row 500/400m
50 S2OH 35/25//25/17KG
Row 500/400m
Time cap: 15 min (sharp)
Scale weights as needed.