CrossFit Holistic – WOD

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Warm-up

Double KB Frontrack Lunge + Frontsquat (5 Reps x6 Rounds )

1 Rep = 1 Backstep lunge / ben + 1 Frontsquat

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

(1 KB på alla övningar)

10 KB Hang clusters 20/12

10 KB Pushpress

10 Burpees box step overs (med KB)

Vila 2 min

6 min AMRAP

20 KB Swings 20/12

15 Gobletsquats

10 Handrelease pushups

Rx+ Handstand pushups

Vila 2 min

2 min AMRAP

Burpees to target