CrossFit Praus – CrossFit
Warm-up (No Measure)
Start with 400 M run then:
8 Minutes of:
5 Inchworms
10 Air squats with a pause at the bottom
10 Windmills
10 Empty Bar good mornings
Back/Front Squat Program
Back Squat Front Squat
1*10 60% 1*5 60%
1*8 65% 1*5 70%
1*6 70% 1*5 75%
1*6 75% 1*5 75%
1*6 80%
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
10 Box Jumps (30/24)
8 Deadlifts(135/95)
6 Hang Power Cleans(135/95)
4 Dips