CrossFit Holistic – Silverbacks

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Uppvärmning/Teknik

OTM 10 MIN

Lätt vikt!

5 squat Clean & jerk

Metcon 1

Team of 2

4 rounds of:

30 cal row

30 pull ups/ringrows

30 Toes to bar

4 min vila

3 rounds of:

30 cal airbike

30 db squat snatch 22,5/15 kg

30 Wallballs

4 min vila

2 rounds of:

100 m single arm db oh walking lunges 22,5/15 kg

30 burbee boxjump over

Om tid finns

3 rounds of:

10 double kb deadlift

10 double kb swing

10 hip thrusters (1 kb)

Vila 1 min