02/26/2020 – Wednesday’s WOD – CrossFit Praus

02/26/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on Bike/rower, then:

2 Rounds:

10 Wall Slides

10 Tap Swings

5 Dips

5 Squats with 3 second pause at bottom.

10 Lunges with a twist

Metcon (No Measure)

EMOM10

10 Single Arm Alternating Bent Over Rows (even) (5L/5R)

10 Barbell Hip Thrust (95/65)(odd)

Rest 2 Minutes

EMOM10

6 Strict Hand Stand push Ups (even)

:30-:40 seconds DU work (odd)

Metcon (Time)

3 Rounds for time:

500 M Row (1250 Bike if substitute is needed)

21 KB Swings (53/35)

21 Sit Ups