CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

GAMEDAY

2: „THE SIX“ HERO WOD (Time)

6 Rounds

600m Run

6 Power cleans 80/50kg

6 Box Jumps 30/24″

6 Kettle bell swings 32/24kg

6 Burpees over the bar
Time Cap: 35 min.

*600m Run= 1 Big Round + 2 Small Rounds.

Scale the run to 400m and weights 60/42,5kg box 60/50cm KB 24/16kg if needed.

Lifting Weights

Deadlift (5×5 AHAP)

Deadlift Complex

1st pull to the Knees

Full Deadlift

Shoulder Press (4×10 AHAP)