03/18/2019 – Monday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1000 M run

Lunges (3 x 20 )

Weighted Lunges
Front Rack lunges – you pick a challenging weight. If Front Rack is not possible, farmer carry is a solid substitute.

Strength

DB Bench Press

3sets x 10reps

DB Upright Row

3sets x 20reps

Single Arm DB Strict Press 3sets x 20reps

Bird Dog Row

3sets x 20reps

Metcon (No Measure)

3 Rounds:

20 Back Extentions

20 Windshield Wipers

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