CrossFit Salzburg – Kurs
Warm-up
Lift Warm Up (No Measure)
STATIONARY:
8 Tip Toes 2.0
10 Good Mornings + Rotation
5 Side2Side Squat into SpiderWalk
10 Scorpions
Weightlifting
Deadlift (18 min. to estbalish a true 1 RM.)
IPF Standards.
Both hands on the bar up and down in order to get credit for the lift.
COMPETITORS WOD
Metcon (Time)
“Sugar Daddy”
For time:
21-15-9:
Deadlifts, 225/155
400 Meter Run
weights: 102,5/70//70/40kg
Time Cap.: 12 min.
TnG Reps no Pumping!
Gymnastics
Metcon (AMRAP – Reps)
On the coaches call:
EMOM x 5
5-10 Strict Pull Ups.
You choose the number.