CrossFit Salzburg – Kurs

Warm-up

15 Min Trainer Warm Up (No Measure)

Gymnastics

Pistols weighted (5-3-3-2-1)

alternating.

@ most difficult progression.

go weighted if possible. front racked.

climbing.

(10 Min. session)

Score: 1×1 add your weight in bottom line.

WOD

Metcon (3 Rounds for reps)

Conditioning

With a running clock…

A. AMRAP 5

12 WallBalls 20/14lbs.

12 Ball Facing Burpees

12 alt Pistols.

Rest 5 Minutes

B. AMRAP 5

10 WallBalls 20/14lbs.

10 Ball Facing Burpees

10 alt Pistols.

Rest 5 Minutes

C. AMRAP 5

8 WallBalls 20/14lbs.

8 Ball Facing Burpees

8 alt Pistols.

Score: Reps. of each Round

Rx+: Pistols + Med Ball front racked.