CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds
5 90/90 Hip rotations
10 Squat Therapy squats
10 Lunges with Twist
20 Singles
Back/Front Squat Program
Strength
Back Squat
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%
Metcon (Time)
WOD
4 Rounds
50 DU’s
20 DB Hang Clean & Jerk (50/35)
CAP 9min
(Open Standard on C & J)