CrossFit Holistic – WOD

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Warm-up

Metcon (AMRAP – Rounds and Reps)

OTM x 12

1. 50s Bike

2. 5 Squat cleans

Öka vikt 2-3 gånger under värmningen.

Men håll det på lättare vikter.

Weightlifting

Squat Clean (1 Squat clean Every 90 s x 12)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Varv:

3 Squat cleans

3 Frontsquats

3 Shoulder to over head

Sedan Max Cal Maskin