CrossFit Praus – CrossFit
Warm-up (No Measure)
5 PVC Pipe head through shoulders (each shoulder)
5 ring rows
5 push ups
10 air squats with a pause
De-load week!! All numbers are based on 90% of your 1RM.
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
Tire Flip Team WOD (Time)
25 minute time cap
Score will be time, add 10 seconds for each flip not completed.
Teams of 2 or 3 depending on ability and tire weight.
*Flip Tire – flip in a team or alternate
*after each flip jump in and out of the tire
*then all team members do 3 push ups, hands on tire.
p.s. every 5 minutes the teams do a heavy farmer carry 100 ft. (split 100 ft. however you need to through your team).