CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice

Weightlifting

1: Power Clean (15 min. to establish a 5RM Power Clean)

WOD

2: Metcon (Time)

For Time:

21-15-9

Power Cleans 61/42,5//42,5/25kg

C2B//Pull Ups

Time Cap: 12 min.

Gymnastics

1: Warm-up (No Measure)

30 sec. Sideplank L

30sec. Sideplank R

30sec. Rest

30sec Hollow hold

10 V-UPS

30 sec Plank

10 Supermen Rocks

3 Rounds

2: Double Unders

Every 90 Sec. Max. Double Unders

Work 60 Sec Rest 30 sec

8 Rounds

3: Metcon (AMRAP – Rounds and Reps)

12 min Amrap

Run 300m

5 Box Jumps

25 Double Unders