CrossFit Salzburg

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CrossFit-Salzburg

MOD 1607

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. Trainer‘s choice

Weightlifting

1: Hang Power Clean (3-3-3-3-3 climbing)

12 min. Session.

WOD

2: Metcon (3 Rounds for reps)

4 minute MRAP

27 Hang Power Cleans (60/40kg)

27 Wallballs (9/6kg)

27 Calorie Row

Rest 4:00

4 Minute AMRAP

21 Hang Power Cleans (60/40kg)

21 Wallballs (9/6kg)

21 Calorie Row

Rest 4:00

4 Minute AMRAP

15 Hang Power Cleans (60/40kg)

15 Wallballs

15 Calorie Row

Gymnastics

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2: Metcon (1 Rounds for reps)

Emom 15

1st – 12 Alternating Pistols (scale to DB step Ups) 2nd – 6 Wtd Strict Pull ups 3rd – 20-30sec L-sit (scale to tuck L-sit)

3: Complex (Emom 2/ 3 rounds)

3 ttb 3pull ups 3 chest2bar 3 bar muscle ups

PUMPING IRON

Box Squat (5 x 5 across every 2 min.)

20 min. Session

Metcon (No Measure)

OTM x 20

1: 10-15 Ring Rows supine (Box)

2: 10-15 Ring Push Ups

3: 10-15 Hammer Curls 2 arm DB

4: 10-15 Skull Crusher DB

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