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

Bear Complex (1 complex every 90 seconds x 5, climbing;)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
15 min. session

WOD

Metcon (Time)

For time:

5 ub Bear Complexes 60/40//40/25kg

Sprint 200m

Rest 1 min.

4 ub Bear Complexes 60/40//40/25kg

Sprint 200m

Rest 1 min.

3 ub Bear Complexes 60/40//40/25kg

Sprint 200m

Rest 1 min.

2 ub Bear Complexes 60/40//40/25kg

Sprint 200m

Rest 1 min.

1 Bear Complex 60/40//40/25kg

Sprint 200m

Time Cap: 15 min.

Rx+: 75/50kg