CrossFit Salzburg – Open Box
Warm-up (No Measure)
20 min. Trainer´s choice.
3 rounds for quality of:
15 DB bench presses. ahap.
20 Bent over Barbell Rows ahap.
21 min. Time cap.
This WOD is not necessarily for time but quality in movements.
Bench Press: Choose a weight that let´s you move fluently.
If class is bigger than 8 athletes share one work station.
Quality on the rower:
Consistency in stroke rates and mechanics. 60% of max. Power output.
For instance max cal/h = 2000 cal/h
Go for consistent 1000m @ 1200 cal/h
(Test this during Warm Up. 10 max strokes.)
Stretch for 10 minutes to improve mobility. Shoulders, Hips.