CrossFit Salzburg – Kurs
1: Back Squat (5 x 3 working sets @ 75%1RM)
Quickly warm up to your 75% Back Squat (10 min.) then complete 1 set every 2 min.
Pause your first Back Squat at the bottom for a second then do the next 2 without that pause.
Work in teams.
20 min. session.
2: Metcon (Time)
5 Rounds for time of:
30 alt. Pistols
20 Sit ups
Time Cap.: 20 min.
Rx+: strict HSPU
Pistols: In this session scale Pistols to Air Squats holding a 10/5kg Plate in front of your body.
HSPU: Scale HSPU to HSPU from a box or HR Push Ups.
Choose a scaling Option that let´s you complete the wod inside that sharp 20 min. time cap.