05/09/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on Bike or rower

2 Rounds:

50 Ft Karaoke

50 Ft. Lunges

3 Rounds:

5 Air Squats

8 Squatted Thoracic Rotations

5 Seated 90/90 hip rotations

Back/Front Squat Program

Back Squat

10 @ 60%

8 @ 65%

8 @ 70%

8 @ 75%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon (Time)

WOD

63 – 45 – 36

DU’s

21 – 15 – 9

HSPU

CAP 11min

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