CrossFit Holistic – WOD

View Public Whiteboard

Warm-up

Metcon

Buy in each AMRAP

rounds of the complex

1 Power Cluster + 1 Power clean + 1 Frontsquat

40/30

Metcon 1

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Buy in 20 Rounds complex

Then:

15 m Lunges 1 x DB Overhead 22.5/15 kg

50 Du/Singelunders

15 Hand release push ups

Metcon 2

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Rounds complex

Then:

15 TTB/knee to elbow

15 Burpees

15 BoxJumps

Metcon 3

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 rounds complex

Then:

10 Front squats 40/30

6 Pullups

10 Backsquats

6 One arm Devilspress