CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 min. trainer´s choice.

Weightlifting

1: Split Jerk (OTM x 10, 1 Split Jerk climbing.)

Barbell taken from the ground.

GAMEDAY

2: Metcon (Time)

„Vader“

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Time Cap: 18 min.

Lifting Weights

Deadlift (EMOM 10 – 3 Reps)

Deadlift (EMOM 10 – 2 Reps)

Deadlift (EMOM 10 – 1 Rep)