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.