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.