CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

Weightlifting

1: Squat Snatch (15 min. to establish a heavy & excellent rep.)

Beginners: Power Snatch plus OHS is fine.

WOD

2: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

500-m row

50 single-leg squats, alternating // Air Squats

10 squat snatches

Barbell: 61/43//43/25kg (roughly 70%1RM)
Scoring: round and reps.

e.g.: 2 Rounds + 500m Row+ 21 Pistols

= 2 Rounds + 521

PUMPING IRON

Metcon (No Measure)

T.B.A. on the whiteboard.

Gymnastics

Handstand 2/3

– Core Workout

– Mobility (30 min.)

– Handstand Practice

1: Handstand Push-ups

20 min. practice