CrossFit Holistic – Silverbacks

Warm-up

Egen uppvärmning

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Gemensam: 3 varv av: 20 DU/40 SU – 15 WB – 10 situps – 5 TTB

Weightlifting

Front Squats 2 KB’s (3×20)

Deadlift (3×20)

Shoulder Press + Push Press (1 RM i komplexet 5+5)

Bench Press (3*20)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

U go I go

5 TTB

10 Push-ups

15 Airsquats

20 DB snatch (alternating arms)

Metcon (No Measure)

4 varv, byte varje minut:

1. 15 cal assaultbike

2. 15 WB

3. 15 DL 100/70

4. 15 Thrusters 30/20

5. Vila

Om tid finns

Valfri core