CrossFit Salzburg – Kurs

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Warm-up

1: Warm-up (No Measure)

20 min. Trainer´s choice.

Prep all the movements in this 20 min. Warmup.

Take a maximum of 3 min. break between part 2 and part 3.

STRENGTH

2: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Quickly Warm up to working weights (10min.)then start the timer.

22 min. session.

WOD

3: Metcon (Time)

For Time:

21-18-15-12-9:

Sumo Deadlift High Pulls 40/30//30/17kg

Push Presses 40/30//30/17kg

Time Cap: 10 min.