CrossFit Holistic – WOD

QOD: Hur firar du andra advent?

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Warm-up

Teknik: shoulder press

Weightlifting

Shoulder Press (5-5-5-5 )

KB windmill (2-2-2-2/arm )

Metcon

1: Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

5 x shoulder to overhead 40/30

5 x burpee over bar

Rx+

3 min AMRAP

5 x shoulder to overhead 50/40

5 x burpee over bar

vila 2 min innan nästa

2: Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

5 x clean 50/30

10 x lateral jump over bar

RX+

3 min AMRAP

5 x clean 60/40

10 x lateral jump over bar

vila 2 min innan nästa

3: Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

5 x front squat 50/30

10 x armhävning

RX+

3 min AMRAP

5 x front squat 60/40

10 x armhävning