01/13/2020 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Pass Throughs

10 Deep Squat Thoracic Rotations

50 ft. Glute Stretch

50 ft. Sampson Lunge

Back Squat (6 x 3 @ 60-69% of 1RM)

You have a total of 20 minutes to warm up and complete 6 x 3.

Luchie’s Endurance Test (Calories)

On a 25 minute clock 5 rounds of:

Row/Bike for 50 seconds, rest for 10 seconds

Row/Bike for 40 seconds, rest for 20 seconds

Row/Bike for 30 seconds, rest for 30 seconds

Row/Bike for 20 seconds, rest for 40 seconds

Row/Bike for 10 seconds, rest for 50 seconds

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