CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Weightlifting

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.

WOD

Metcon (AMRAP – Reps)

AMRAP 10:

Ascending Ladder by 2’s of:

OHS, 42,5/30//30/17kg

Cal Row.
Cannot drop the Bar! A Drop is a No Rep.

Description:

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)