CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Reps)

1 min on: 1 min off x 3 varv

1. Seated strict press 2 x DB/KB

2. Elevated Backstep lunges 1 x KB (standing on a 20kg plate)

3. Banded pull-ups or Ringrows

4. GHD-sit ups or ABmat situps

5. Goblet squats

6. Banded hamsting curls