07/14/2020 – Tuesdays WOD – CrossFit Praus

07/14/2020 – Tuesdays WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Metcon (Time)

For time complete:

5 Strict handstand push-ups

5 Squat cleans (155/105)

10 Handstand push-ups

10 Squat cleans (135/95)

20 Ring dips

20 Squat cleans (95/65)

40 Push-ups

40 Squat cleans (75/55)

24 minute time cap

Accessory/Mobility Work

Shoulders

2X10 Lat eccentrics with dowel (5/2.5)

4 X30sec Max Reps/Arm bottoms up KB press (35/25)

Core

5X10sec RKC plank

Accumulate 5Min of Double KB Front Rack Walks

3X20 sec Hollow to Superman (20 sec rest)

Squat

1X1Min/leg Calf Foam Roll

1X1Min/Leg Dorsiflexion Matrix

3X12 Goblet squat with toe lift (R+L=1 Rep)