CrossFit Salzburg – Kurs
Metcon (No Measure)
within a 1 minute window complete the following rotating through stations with 30 sec. Rest in between.
1.: Ring Dips 10-20
2.: weighted Step Ups 10 each leg
3.: DB Bench Press 10-15
4.: KB Single Leg Deadlifts 8-12 each leg
30 min. session
This strength session is not for time, although you get a 1 minute window to complete each task. Rotate through stations with a 30 sec. Rest period after each station.
Ring Dips.: @ most difficult progression, strict all the way to jump to support.
Step Ups: Bear Hug a plate and complete 10 right and 10 left.
DB Bench press: Go heavy
4.: KB Single Leg Deadlift ahap. 8-12 right then 8-12 left.
10-20… 10 minimum work requirement 20 max. If you can do more than 20 use a morde difficult progression. If you can´t do 10 use an easier progression…