CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 min. trainer´s choice.

Open door 11 of the advent calendar

STRENGTH

1: Overhead Squat (3-2-1-3-2-1 on the 90´s)

10 min. to build up to a heavy single.

Then.

Waveloading:

2 Rounds of:

3 @ 80%

2 @ 85%

1 @ 90%

perform one set every 90 seconds.

25min. session.

WOD

2: Metcon (Time)

For Time

21-15-9

Overhead Squats 50/35//35/25kg

Handstand Push Ups

Time Cap: 10 min.