Announcements

Anmäl innan 31/12 erbjudande: Training Camp Barcelona 14-18 maj 2016.

CrossFit Holistic – WOD

QOD: Vad är bäst på julbordet?

View Public Whiteboard

Warm-up

Teknik: front squat

Weightlifting

Front Squat (8-5-3-3 front squat (regga tyngsta setet))

Glute Bridge (8-8-8)

https://www.youtube.com/watch?v=rTqhhHfooxg

Metcon

Metcon (AMRAP – Rounds and Reps)

MetCon 3 min AMRAP

5 x power clean

10 x lateral jumps over bar

vila 1 min

3 min AMRAP

5 x front squat

5 x burpee over bar

vila 1 min

3min AMRAP

10 x marklyft

10 x sit ups