CrossFit Holistic – WOD90

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Warm-up

Weightlifting

Deficit deadlift (5×8)

Good Mornings (4×8 )

Med skivstång på nacken.

Lättare vikter och fokus på formen

Metcon 1

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

2,4,6,8,10,12…

Burpees to plate

Power cleans 50/35

Rx+ 60/40

Metcon 2

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2,4,6,8,10,12..

Shoulder to over head 50/35

Backsquats

Rx+ 60/40