CrossFit Praus – CrossFit
Back/Front Squat Program
Back Squat Front Squat
1 x 5 @ 70% 1 x 5 @ 65%
1 x 5 @ 80% 1 x 4 @ 75 %
1 x 3 @ 85% 1 x 4 @ 80%
1 x 2 @ 90% 1 x 4 @ 85%
1 x 1 @ 100%
Warm-up (No Measure)
3 rounds:
10 Spiderman Lunges (take your time, nice big stretch)
10 lunges with a twist
5 windmills each way
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
10 Dumbell Hang clean and Jerks (50/35)
10 T2Bar
10 Calories Row/Bike