CrossFit Salzburg – Kurs
Warm-up
Warm-up (No Measure)
25 Min. WOD Prep.
WOD
1: ESCAPE FROM WONDERLAND (Time)
“Escape from Wonderland”
2 Rounds:
150 Double-Unders //75 Dubs or 225 Singles
50 Thrusters 20/15kg Empty Barbell
35/25 Calorie Row
… Rest 2:00, into:
30 DBall Cleans 70/50kg or your choice.
Time Cap: 25 Min.
Share D-Balls at the end as needed!
Lifting Weights
1: 15 Min Warm Up Trainer’s Choice (No Measure)
2: Deadlift (10×3)
Warm Up to working weights (6 Min)
Every 1:30
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
then 10×3 @ 80-85% every 2 Min.
3: Metcon (No Measure)
Quality WOD
3 Rounds for Quality
15 Back Extension
15 Rollouts
15 Glute Bridges (weighted)
10-15 strict T2B
