CrossFit Salzburg – Kurs

Warm-up

Squat Warm Up (No Measure)

Spider Walk

Flamingo Stretch

Monkey Squat (3 sec bottom hold)

Side to Side Squat

Weightlifting

Metcon (Weight)

Warm up to a heavy Triple

then

EMOM x 10

3 Front Squats across.

(go heavy, approx. 75- 85% of 3 RM.)

May work in teams of 2 if needed.

(20 min. session.)

WOD

Metcon (Time)

For time:

Run 400m

21 Thrusters 42,5/30//30/17kg

Run 400m

15 Thrusters 42,5/30//30/17kg

Run 400m 42,5/30//30/17kg

9 Thrusters

Time Cap: 12 min.

Scale weights as needed.

Do not exceed rx weights, simply move super fast on the thrusters and sprint hard on the run!
In case of heavy rain or thunderstorm substitute a 400m Row for the run.

Rest 1 min. after each Round (Time Cap: 15 min.)