CrossFit Salzburg – Kurs

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Quicky Warm Up: (10 min.)

3 Rounds not for Time of:

200m Row

10 Jefferson Curls

5Kips – 5 Knees to Elbow – 5 TTB

STRENGTH

1: Deadlift (15 min. To establish a heavy triple.)

WOD

2: Metcon (Time)

3 Rounds for time of:

500/400m Row

25 TTB

25 Deadlifts 100/70//70/45kg

Time Cap.: 21 min. (Sharp)
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 7 minutes.