CrossFit Holistic – WOD90

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Warm-up

3 varv med kvalitet av:

15 Seated Arnold press ( hantlar eller lättare viktskivor)

20 Seated flys

30 sec Plankan i ringar

https://www.youtube.com/watch?v=R-RTgOxrj88

Weightlifting

Metcon (Weight)

Strict press + Push press

E2M x 6

20 sekunder Strict press direkt in i 20 sekunder Push press.

Metcon (AMRAP – Rounds and Reps)

Team om 2

AMRAP 30

40 Cal Row

30 Clean and jerks 40/30

30 Sync Box jumps over

Vila 1 min

40 Cal Row

30 Clean and jerks 50/35

30 Sync Box jumps over

Vila 1 min

40 Cal Row

30 Clean and jerks 60/40

30 Sync Box jumps over

Vila 1 min

40 Cal Row

30 Clean and jerks 70/50

30 Sync Box jumps over

Vila 1 min

AMRAP Clean and jerks 80/55