CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
Weightlifting
Back Squat (15 min. to work up to a heavy Rep.)
This is not a 1 RM Test more of a warm up for the WOD.
Still go heavy and excellent.
WOD
Metcon (Time)
00:00 – 10:00 min.
21-15-9
Wall Balls 20/14lbs
Burpee Pull Ups
Rx+: 30/20 lbs, Burpee C2B
Scaling: No Bands for this session, get your chin as close to the bar as possible.
Metcon (Time)
10:00 – 20:00 min.
3 Rounds for time:
10 Back Squats 70/45kg
400m Run
Rx+: 85/55kg
-from the ground, no rack!