CrossFit Holistic – Silverbacks

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Warm-up

Weightlifting

Push Press (5×5)

5*5 strikta pressar alt 5*5 pushpress

Alt valfri styrkedel

Metcon

Metcon (Time)

Metcon 1, i par, 5 varv

1000 m rodd

30 pullups

30 Thruster 30/20

30 burpees

Metcon (No Measure)

Metcon 2, 4 varv for quality

20 kipp i rigg

20 hollow rocks

20 archrocks

20s Hollow hold

20 s Superman hold