CrossFit Holistic – Silverbacks

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Warm-up

Dynamisk rörlighet

Weightlifting

Dumbell Push-press (10-10-10-10-10)

Front Rack Lunge (10-10-10-10-10/ 5 ben)

KB Deadlift + Farmerswalk (5 DL + 10m x5 set)

5 Deadlift, sedan 10 m farmers, sen 5 dl 10 farmers och avslutar med 5 deadlifts

Metcon

Metcon (Time)

Team om 2

For Time

150 Wallballs

150 KB Swings

150 Box step overs 1 KB

30 Man Makers

RX KB 24/16

RX+ KB 28/20

Metcon (No Measure)

Tabata x 2

1) Hollow/Superman

2) Sidoplanka m boll

Metcon (No Measure)

Bring Sally up

Squats