07/01/2019- Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower, then:

3 Rounds:

5 Inchworms

10 Squatted Thoracic Rotations

5 Sampson Lunges

10 Tap Swings

Back/Front Squat Program

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

Front Squat

5 @ 65%

4 @ 75%

4 @ 80%

4 @ 85%

Metcon (Time)

WOD

4 Rounds

Run 200m

15 Pull-ups

20 Air Squats

CAP 10min