CrossFit Salzburg – Kurs

15 Min Trainer Warm Up (No Measure)

5 Min Run/Row

10 leg swings front/back left/right

30 sec Squat hold

10 Good Mornings

10 Side to Side Squats

30 sec Front Squat Hold

10 Push Press

30 sec Back Rack Shoulder Stretch

10 Behind the Neck Press

SKILL

Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Climb up to 1 heavy Complex.

15 min.

WOD

This WOD is all about consistency.

Same weight for all 5 Rounds.

Pick your weight wisely. (Roughly at 70% 1RM)

Bear Complex (5 Rounds of 5 unbroken Complexes)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Start 1 Round every 4 Minutes.

Cannot rest the Bar on the ground.

Regripping is fine as long as you don´t rest the bar on the ground.

Score: Weight.