CrossFit Salzburg – Kurs
15 Min Trainer Warm Up (No Measure)
Back Squat (15 min to work up to a heavy Back Squat Triple.)
This is not a 3RM Test more of a WOD Prep. Still, go heavy.
In a 10 min. window complete:
Back Squats 70/45//50/25kg
Strict def. HSPU 10/7″
No Racks! No Drops, Control Your Load!
Scaling the HSPU:
15-12-9-6-3 HR Push Up
Metcon (AMRAP – Reps)
in a 5 min. window:
+ max Reps. of kipping HSPU.
Scaling the kipping HSPU:
spend as much time on your hands as possible in a Handstand Hold against the wall. 5 sec. = 1 Rep.