CrossFit Holistic – WOD90
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