CrossFit Holistic – Silverbacks

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Warm-up

Weightlifting

Front Squat (5×5)

3s paus i botten

Deadlift (5×5)

4s upp och 4s ner

DB Strikt press (5×5)

5s paus i frontrack 5s paus i toppen

Metcon (Time)

Parwood

Cash in

50 kcal rodd

50 air squat

10 burpees

50 situps

10 burpees

50 utfallssteg

10 burpees

50 KB swings

10 burpees

50 wallballs

10 burpees

50 KB swings

10 burpees

50 utfallssteg

10 burpees

50 situps

10 burpees

50 airsquat

Metcon

Accessory

Magcirkeln eller Tabata mage/rygg