CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 min. Trainer´s choice.
WOD
“Macho Mile” (Time)
4 Rounds of:
400 Meter Run
3 Rounds of “Macho Man” 60/42,5//42,5/25kg
Time Cap: 25 min.
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 S2OH
Scale to 60% of 1RM CJ.
Lifting Weights
1: Shoulder Press (5×5)
Warm up: on the 90’s
4 x 5 @ 40-50-60-70%
5 x 5 Working sets @ 80% every 2 Minutes
3 Minutes Break
2: Push Press (5×5)
Warm up: on the 90’s
4 x 5 @ 40-50-60-70%
5 x 5 Working sets @ 80% every 2 Minutes