CrossFit Holistic – Silverbacks

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Warm-up

Weightlifting

Styrkedel (for quality):

DB Sälrodd 5 x max reps

DB Bench press 5 x max reps

Metcon

Två Metcon med fem min vila mellan. I team om två.

Metcon (AMRAP – Reps)

Metcon i team om två:

10 min AMRAP

10 sync Goblet Squat

10 sync Kettlebell swings

20 Knees to elbows

5 min vila

25 min AMRAP

100 Thrusters 20/15

100 Biceps Curls 20/15

100 Split squat jumps

Accessory

6 min OTM

40 s Hollow hold

40 s Superman hold