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

10 HSPU

Time Cap.: 20 min.

Rx+: strict HSPU
Scaling Options:

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.