CrossFit Holistic – WOD

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Warm-up

3 varv med kvalitet av:

15 Seated Arnold press ( hantlar eller lättare viktskivor)

20 Seated flys

30 sec Plankan i ringar

https://www.youtube.com/watch?v=R-RTgOxrj88

Weightlifting

Metcon (Weight)

Strict press + Push press

E2M x 6

20 sekunder Strict press direkt in i 20 sekunder Push press.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

Box step overs 1 x DB 22.5/17.5 kg

Rest 1 min

3 min AMRAP

10 DB snatch

4 Burpees over DB

Rest 1 min

3 min AMRAP

10 hang clean & jerk

4 One arm man makers