CrossFit Salzburg

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CrossFit-Salzburg

MOD 1637

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CrossFit Salzburg – Kurs

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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.

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