CrossFit Holistic – Silverbacks

Warm-up

Weightlifting

Deadlift (3RM)

6 Singlar på 3RM

Back Squat (3RM)

6 Singlar på 3RM

Shoulder Press (3RM)

6 Singlar på 3RM

Bench Press (3RM)

6 Singlar på 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon 1

20 min AMRAP

Team om 2 (splitta reps)

24 Shoulder to over head 40/30

24 Frontsquats

24 Burpees over the bar

24 Burpee Box Jumps

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Metcon (Calories)

Metcon 2

30 sek MAX SPRINT Assaultbike

x5

Vila 4 min mellan intervaller

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