CrossFit Holistic – Temadag

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Introduktion

Kort intro presentation

Warm-up

PASS 1

Dynamisk rörlighet , Balans övningar

Metcon

Metcon (No Measure)

1. Teknik Airsquat

Teknik GobletSquat

OTM 6 min

40s Gobletsquats

2. Teknik KB Swings

OTM 6 min

40s KB Swings

3. Core

OTM 8 min

40s Superman Hold

30s Hollow Hold

4. 5 min AMRAP

8 Wallballs

50m Löpning

Warm-up

PASS 2

Weightlifting

Deadlift (5-5-5-5-5)

Hang Power Clean (5-5-5-5-5)

Shoulder Press (5-5-5-5-5)

Metcon

On The Minute 12 min

1. 40s Bar Hang

2. 40s Squat Jumps

3. 10 KB Thrusters

Warm-up

PASS 3

Metcon

Metcon (No Measure)

Grupp 1

15 min OTM

1. Tireflips

2. Prowler Push

3. Sleddrag

4. Shuttle runs

5. VILA

Grupp 2

15 min OTM

1. Plankan

2. Ring Rows

3. Push-ups

4. Push pressar tom skivstång

5. VILA

2. Avslutning

5 min AMRAP

10 Goblet Squats

20 Split squat jumps