CrossFit Salzburg – Kurs
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.