CrossFit Salzburg – Kurs
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