02/17/2020 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower, then:

3 rounds of:

10 Banded Pull Aparts

10 Banded Good mornings

10 Banded Squats

10 Banded Pass Throughs

Metcon (No Measure)


5 Strict Pull ups

10 Ring Push Ups

**If you can do 5 unbroken strict pull ups, you should be adding weight. Scale both the pull up and push ups to be challenging to your skill level**

Extra Work

Mobilize – roll hamstrings, stretch shoulders with green band on rig.

Metcon (Time)

5 Rounds:

750 M Bike

15 Deadlifts (225/155)

20 MInute Cap