CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
20 Min. Trainer´s choice.
WOD
2: Metcon (Time)
“Double Header”
For Time:
50/40 Calorie Row
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/40 Calorie Row
Time Cap: 25 Min.
Scale the Double Unders as needed.
L2: 50-40-30-20-10
L3: 25-20-15-10-5
or do
150-120-90-60-30 Single Unders.
Lifting Weights
1: Shoulder Press (1×1)
00:00 – 10 @ 20%
02:00 – 9 @ 30%
04:00 – 8 @ 40%
06:00 – 7 @ 50%
08:00 – 6 @ 60%
10:00 – 5 @ 70%
12:00 – 4 @ 75-80%
14:00 – 3 @ 80-85%
16:00 – 2 @ 85-90%
18:00 – 1 @ 90-100%
w/ 10 SDHP SUPERSET (32/24//24/16)
2: Shoulder Press (10×3)
Every 2:00 Min @ 75-80%
