CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

STRENGTH

Overhead Squat (10-8-6-4-2 climbing)

18 min. session

WOD

Metcon (Time)

For Time:

30 Back Squats 50/35//40/25kg

30 sec. L-Sit*

Run 400m

20 Front Squats 50/35//40/25kg

30 sec. L-Sit*

Run 400m

10 Overhead Squats 50/35//40/25kg

30 sec. L-Sit*

Run 400m

Rx+: 60/40kg

Time Cap: 18 min.
*L-Sit: Use Kbs, legs straight off the floor. Set Up Kbs on the green.

Scaling Option: Plank Hold 45 sec.