CrossFit Salzburg – Kurs
Warm-up
15 Min Trainer Warm Up (No Measure)
SKILL
Metcon (No Measure)
12 min. Practise of:
„Pistol Squats“
The Goal is to get a free standing Pistol Squat left and right.
Competition go weighted, front racked or overhead Pistols. heavy and excellent.
1-1-1-1 climbing
WOD
Metcon (AMRAP – Reps)
Monday Conditioning:
Tabata for max. Reps.:
(8x20sec. on 10 sec. off)
-Pistols alternating
there is a 1 minute break after each tabata station!
Metcon (AMRAP – Reps)
Tabata for max. Reps.:
(8x20sec. on 10 sec. off)
– SDLHP KB 32/24//24/16kg
Metcon (AMRAP – Reps)
Tabata for max. Reps.:
(8x20sec. on 10 sec. off)
-Strict Press* 20/15kg
*empty bar. super light so move it superfast and steady.
scale as needed. Never ever drop an empty bar!
Metcon (AMRAP – Reps)
Tabata for max. Reps.:
(8x20sec. on 10 sec. off)
– Row for Cal.