CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. Trainer‘s choice.
WOD
Metcon (Time)
“Fire Storm” (Comp Train, Bergeron)
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
Time Cap.: 25 min.
PUMPING IRON
Seated 1-arm DB Strict Press. (5 sets 8-12 Reps.)
While seated on a bench or box,
Press a DB/KB Overhead while holding another DB/KB in your opposing hand.
Alternate left and right.
25 min. Session.
Metcon (No Measure)
4 Rounds not for time:
8 SDLHP Barbell heavy
8 strict Pull Ups (weighted If possible)/ Ring Row optional
8 strict Ring Dips (weighted If possible)
Then Max. Handstand hold.
20 min. Session.
Perform 1 Round every 5 min.
