CrossFit Praus – CrossFit
Warm-up (No Measure)
5 min row/bike
then:
2 rounds
50 Ft. Straight Leg Bear Crawl
50 Ft. T- Walks
Then:
2 Rounds:
5 air squats
5 bottom half burpees
5 seated 90/90 hip rotations
Back/Front Squat Program
Back Squat
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
Front Squat
5 @ 60%
5 @ 70%
5 @ 70%
5 @ 70%
CrossFit Baseline (Time)
Row 500 M
40 Air Squats
30 AbMat Sit Ups
20 Push-ups
10 Pull-ups
Time Cap 7 minutes