CrossFit Praus – CrossFit
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