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