CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

33 Wallballs

33 Deadlifts 60/40

33 Cal Row

Metcon 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3,6,9,12,15…

Bänkpress 60/40

20 DU / Singelunders efter varje set

Metcon 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

10 Double KB Hang clean and jerk

20m Double KB Over head Walk

20m Frontrack carry

Rx 2×20/12

Rx+ 2×24/16