CrossFit Holistic – WOD

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Warm-up

Weightlifting

Double KB Frontrack Lunge + Frontsquat (8 Lunges /4 ben + 6 Frontsquats x8 set )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 min

20 KB Swings

15 Goblet squats

Vila 1 min

AMRAP 5 min

10 KB one arm hang cluster

30 DU / Singel unders

Vila 1 min

AMRAP 5 min

10 Box step overs med KB

6 Burpee box jumps over

Rx 24/16

Rx+ 28/20