CrossFit Holistic – WOD

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 Shoulder to over head 40/30

20 Abmatsitups

20 Split squat jumps

Vila 5 min

6 min OTM

1. 40s Hollow hold

2. 40s Superman hold

Vila 5 min

10 min AMRAP

20 Knees to elbows

10 Burpees

200m Run

vila 5 min

6 min AMRAP

5 Candle stick rolls 10/5 kg plate

10 Pushups

20 Airsquats