CrossFit Holistic – WOD

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Warm-up

Accessory

3x Max Pull-ups

On the minute

6 min OTM 40/20

1. Top of ring hold

2. Hollow hold

vila 3 min

6 min OTM 40/20

1. Bottom ring hold

2. Superman hold

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

10 WB

5 Power Cleans 40/30

Vila 3 min

3 Min AMRAP

5 Hang power cleans 40/30

10 Burpees

Vila 3 min

3 Min AMRAP

25 Abmat

25 Airsquats