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Holistic After Work fredag 17 maj!

CrossFit Holistic – Silverbacks

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Uppvärmning/Teknik

Egen uppvärmning

Weightlifting

Back Squat (4*12)

Metcon

Metcon (No Measure)

”Gympa gympa”

18 min EMOM max reps (jobba 45s, vila 15s byt station)

1. Legless rope climbs (eller L-sit, eller vanliga:)

2. Sandsäck över axeln

3. Handstand walk (eller handstand hold)

4. Double unders

5. Muscle ups (eller Chest to bar)

6. Vila

Metcon (Time)

The filthy 100

Team om 2

100 box jumps

100 jumping pullups

100 KB-swings

100 lunges

100 knees to elbows

100 push press 40/20kg

100 sumo deadlift 80/60kg

100 Wall balls

100 burpees

100 cal weapon of choice (row, aab, skierg)

Accessory

4*1 min Viktad planka