CrossFit Holistic – Silverbacks
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