Announcements

SPECIALTY WORKSHOPS COMING UP!
Handstand, Pull Up, Mobility & Double Under.
Please visit http://www.3d-praxis.at/blog/specialty-seminars for details.

CrossFit Salzburg – Kurs

Warm-up

15 Min Warm Up Trainer’s Choice (No Measure)

0 – 7

200m Run

20 AirSquat

30-45 sec Plank Hold

8 – 15

Calf Stretch

SpiderWalk+Knee down

Flamingo

Monkey Squat down – on one Leg up

SKILL

Metcon (No Measure)

10 min. Pistol Squat practise.

Go weighted if possible.
Pistols on Box or Plate, no Bands or Rings

Metcon (AMRAP – Rounds and Reps)

In teams of 3

Amrap 20 min. of:

72 WallBalls 20/14lbs

54 DL 70/50//50/35kg

36 alt. Pistols

12 Bar Muscle Ups or 12 Burpee C2B

proportion Reps. evenly among athletes.
Teams of 2 cut Reps to 48 WB, 36 DL, 24 Pistols, 8 Bar Muscle Ups or 8 Burpee C2B.