02/27/2020 – Thursday’s WOD – CrossFit Praus

02/27/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower, then:

2 rounds :

10 Windmills (5L/5R)

10 OHS with PVC

10 Scap Pull ups

10 Tap Swing

10 V-ups

10 Figure 4’s (5L/5R)

Shoulder Press

1 x 10 @ 60%

1 x 8 @ 65%

1 x 7 @ 70%

1 x 6 @ 75%

Masters:

1 x 8 @ 60%

1 x 7 @ 65%

1 x 6 @ 70%

1 x 5 @ 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Alternating Pistols

50 Ft. Hand Stand Walk

Intermediate:

20 Alternating Pistol Modifications

6 Wall Walks

Scaled:

20 Air Squats

30 Sec. Hand Stand Holds

Back Squat

1 x 10 @ 60%

1 x 8 @ 65%

1 x 7 @ 70%

1 x 6 @ 75%

Masters:

1 x 8 @ 60%

1 x 7 @ 65%

1 x 6 @ 70%

1 x 5 @ 75%