CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

STRENGTH

Shoulder Press (12 min to establish a true 1 RM Strict Press.)

WOD

Metcon (AMRAP – Reps)

EMOM x 15

Min 1.: 6-12 Box Jumps 30″/24″//24″/20″

Min 2.: 6-12 Thrusters 52,5/36//42,5/25kg

Min 3.: 6-12 Strict Pull Ups/Pull Ups

Min 4.: max. Shuttles of Box Push*

Min 5.: Rest
* Push a box on turf, 5m.

Add weight (plates) on top of Box if possible.

When switching direction climb over the box and push it back. 5m=5 Reps

You choose number of Reps.

Max. 6 athletes at one station.

Rotate on the minute.

Score: Total reps of all rounds.