CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes of:
25 ft. Bear Crawl
10 Grasshoppers
10 back squats with empty bar
25 double unders or 30 seconds practice.
Back Squat (15 minutes to complete 50 Back squats at 65%)
Metcon (Time)
Partner WOD:
Row 1000M/BIke 2500M (total)
Then 3 rounds of :
20 Dips
30 Overhead squat (95/65)
40 Pull Ups
50 Mason Twist
Cap 25 minutes.
Extra Work
15 Minute EMOM:
1.) 8 GHD Back Extentions
2.) 8 GHD Sit Ups
3.) 8 dumbell Cleans (50/35)