CrossFit Salzburg – Kurs
Lift Warm Up (No Measure)
8 Tip Toes 2.0
10 Good Mornings + Rotation
5 Side2Side Squat into SpiderWalk
Bear Complex Warm Up (No Measure)
quickly Warm up to a Bear Complex not heavier than 60% of your 1 RM.
This is more of a warm up for the WOD than a strength development!
20 Thrusters, 42,5/30kg
20 Sumo Deadlift High Pulls, 42,5/30kg
20 Jerks, 42,5/30kg
20 OHS, 42,5/30kg
20 Front Squats, 42,5/30kg
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
(Time Cap: 12 min.)
Scale weights as needed.
unbroken Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.
Time Cap: 10 min.
Beginners: Challenge Yourself and break sets as little as possible.