CrossFit Salzburg – Kurs

1: Back Squat (5-5-5-5-5 across @ 75-85%)

12 min. to warm up to 75-85% of your 1 RM.

Then 5 x 5 Back Squats @ 75-85% 1RM.

Rest 2 min. between sets.

Work in teams.

24 min. session.

2: Metcon (Time)

For Time:

21-15-9

– alt.Pistols (l.+r. =1 Rep!)

– def. Push Ups 20/15kg Plate

– C2B/Pull Ups

Time Cap: 18 min.
Scale Pistols to Bulgarian Split Squats only.

(One foot on a box in a lunge position. In this case do not alternate legs. 21 left + 21 right…)