CrossFit Holistic – WOD

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Warm-up

Metcon 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

2,4,6,8,10..

Cal Skierg

Clean and jerks 50/35

Metcon 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

7 Dubbla KB Swings

7 Dubbla KB Frontsquats

7 Dubble KB Pushpressar

7 Burpees

Rx 2×20/12

Rx+ 2×24/16

Metcon 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

30 DB Hang Snatch 22,5/15

20/15 Cal Row

10 Toes to bar / Knees to elbows

Rx+ 25/17,5

Metcon 4

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

200m Löpning

30 Airsquats

30 DU / Singelunders