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.