CrossFit Salzburg – Open Box

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Warm-up

Warm-up (No Measure)

20 min. Trainer´s choice.

QUALITY WOD

Metcon (Time)

3 rounds for quality of:

15 DB bench presses. ahap.

20 Bent over Barbell Rows ahap.

1,000-meter row

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.)

COOL DOWN

Stretch for 10 minutes to improve mobility. Shoulders, Hips.