06/13/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400m Jog

3 Rounds:

10 Boot Strappers

10 Squatted thoracic rotations

10 90/90 hip rotations

2 Minutes ankle mobility/ 2 minutes hip mobility.

Back/Front Squat Program

Back Squat

4 @ 75%

4 @ 80%

4 @ 80%

4 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

100m Plate Carry (45/25)

10 Burpees to Plate

10 Ground to OH w/Plate

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