CrossFit Holistic – RX+ WOD

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Main session

8 min AMRAPs

Om tid finns även 12 min amrapen på slutet

Weightlifting

Deadlift (3×3 at 75% and 3×2 at 80 + %)

Metcon

Metcon (AMRAP – Rounds and Reps)

Team 2

You go I go each round

8 min AMRAP x6

–Rest 3 between–

A: 5 MB to block 60/40

10 Burpees over Block 110/90cm

B: 10m Walking lunge 2DB 2×22,5/17,5

10 1 DB Hang squat snatch 22,5/17,5

C: 2 Ring MU / Bar MU

4 Handstand pushups

6 Pistolsquats
If you do I by yourself rest 1:1 after each round

Accessory

100 Banded Hamstring curls

100 Biceps curls

Split anyhow

Body Weight Wednesday

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7,5m Handstand walk

15 Pullups

7,5m Handstand walk

15 Squats

With a Weight vest 9/6