CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Paused Overhead Squat (3-3-3-3-3 climbing)
Pause for 5 seconds at the bottom of an Overhead squat.
20 min. session.
Work in teams. Use Racks if needed.
Metcon (AMRAP – Reps)
Ascending Ladder by 2’s of:
Cannot drop the Bar! A Drop is a No Rep.
2 OHS/2 Cal., 4 OHS/4 Cal., 6 OHS/6Cal., 8 OHS/8 Cal., 10 OHS/10 Cal. …
If class is bigger than 13 Athletes, you will do this WOD with a Partner. One Partner leads the other through this WOD.
Find a Partner of your Strength level.
e.g.: A does 2 OHS and leaves for the 2 Cal. Row. As soon as A leaves the Bar, B does 2 OHS and jumps on the Rower for 2 Cal., while A comes back for 4 OHS and so on.
(Assault Bike/Ski Erg optional)