CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on Bike or rower
2 Rounds:
50 Ft Karaoke
50 Ft. Lunges
3 Rounds:
5 Air Squats
8 Squatted Thoracic Rotations
5 Seated 90/90 hip rotations
Back/Front Squat Program
Back Squat
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%
Metcon (Time)
WOD
63 – 45 – 36
DU’s
21 – 15 – 9
HSPU
CAP 11min