CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

Front Rack Lunge (3-3-3-3-3 climbing (l+r+l+r+l+r))

15 min. session

WOD

Metcon (Time)

For time:

50 front rack lunge, alternating

25 push ups hr,

40 front rack lunge, alternating

20 push ups hr,

30 front rack lunge, alternating

15 push ups hr,

20 front rack lunge, alternating

10 push ups hr,

10 front rack lunge, alternating

5 push ups hr,

Weights: 42,5/30//35/20kg

Time Cap.: 16 min.

Rx+: 50/35kg
Rx Push ups: Knees cannot touch the ground when hands released. Shoulders and hips leave the ground at the same time. Shoulders, hips and knees in one line at finishing position.