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.