CrossFit Salzburg – Open Box
Warm-up (No Measure)
20 Min. Trainer´s choice.
-Get sweaty and flexible
-Work up to working weights Clean & Jerk, Back Squat.
Head into Core Strength session.
1: Metcon (No Measure)
OTM x 8:
Odd: 3 x Skin the Cat slow controlled!
Even: 20 sec. L-Sit on KBs or Boxes.
Work in teams.
One Partner starts at Skin the Cat, the other at L-Sits then switch the next minute.
2: Metcon (Time)
In teams of 2
for 10 Rounds* of:
10 Clean & Jerks 60/40//40/25kg
10 Lat. Burpees over Bar
10 Back Squats 60/40//40/25kg
Time Cap: 20 Minutes
Partners alternate through rounds.
*Partners alternate through rounds.
Partner A does 10 CJ, then Partner B does 10 Lat. Burpees over Bar., then A does 10 Back Squats, then B does 10 CJ and so on until a total of 10 Rounds is completed.