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

Hang Clean (5-4-3-2-1 climbing)

15 min. session

WOD

Metcon (Time)

For time:

21 Hang Clean 50/35//40/25kg

21 HSPU

Run 400m

15 Hang Clean 50/35//40/25kg

15 HSPU

Run 400m

9 Hang Clean 50/35//40/25kg

9HSPU

Run 400m

Time Cap: 20 min.

Rx+: 61/42,5kg
No Drops, neither on Hang Cleans nor on HSPU! A Drop is a No Rep.!

Rx: HSPU from the floor.

HSPU scaling: 1 Abmat only or HR Push Ups. Share spots as needed.