CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

STRENGTH

Paused Front Squat (5 x 2 @ approx. 70-75 % of 1 RM. across)

Pause 3 seconds at the bottom of each Rep.

(18 min. session.)

WOD

Metcon (AMRAP – Reps)

Amrap 12 Min. of

10 Front Squats 50/35/42,5/25kg

15 Ring Dips

30 Sit Ups

Rx+: 61/42,5kg
Scale weights and Ring Dips as needed.

Dips on a Box optional aswell as GHD Situps.