CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

20 Min. Trainer´s choice.

WOD

Metcon (Time)

“RANDY ON A BOAT”

5 Rounds of:

15 Snatches 35/25//25/17kg

21/15 Cal. Row.

Time Cap: 18 Min.

Rest 2 Min. after the Time Cap expires then Cashout (Murph Prep.)

CA$HOUT

2: “100 Push Ups for time” (Time)

Time Cap: 10 Min.

Lifting Weights

1: Overhead Squat (1×1)

15 Min Warm Up + Mobility

Waveloading Tempo 40X0

3 @ 50%

2 @ 60%

1 @ 70%

every 2:30 Min

3 @ 70%

2 @ 75%

1 @ 80%

every 3:00 Min

3 @ 80%

2 @ 85%

1 @ 87%

every 3:00 Min

3 @ 87%

2 @ 90%

1 @ 95-100%

every 3:00 Min