CrossFit Salzburg – Kurs

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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.