CrossFit Holistic – WOD

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Warm-up

Metcon (No Measure)

3 rounds of:

10 External rotation roller press

15 Banded face pulls

8/side: KB bottom up press

Strength

Shoulder Press (Every 2 min x 8)

A: Every 2 min x 4

Bygg upp till dagens tunga 5a ¨

B: Every 2 min x 4

5 reps. Ta bort 2,5-10 kg från dagens tunga 5a

Metcon

Metcon (Time)

For time:

1-10 Shuttle runs (8+8 m)

2-20 Wallballs 9/6 kg
Time cap: 17 min!

exempel:

1 shuttle run (8 meter fram & tillbaka)

2 wallballs

2 shuttle runs

4 wallballs….