05/13/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on bike or rower:

then:

3 Rounds

10 Squat Therapy squats

10 Lunges with Twist

5 Burpees

5 90/90 hip rotations

Back/Front Squat Program

Back Squat

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Metcon (AMRAP – Reps)

AMRAP 8min

30 Sit ups

20 Push-ups

10 Power Cleans (115/75)

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