CrossFit Holistic – WOD

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Warm-up

Weightlifting

Back Squat (6RM)

3Back + 3 Front

Sedan @50 % av 1RM

2×10 Backsquat

2×10 Frontsquat

Deadlift (5RM)

@50% 5×10

Push Press (5RM)

@50% 5×10

Metcon

Metcon (Time)

4 Rounds ’Sprint’

150m Rodd

10 Cal Bike

200m Run

Vila minst 3 min eller tills rodd blir ledig