CrossFit Praus – CrossFit
Warm-up (No Measure)
5min Hip Stretch
5min Ankle Stretch
30 Squats
20 Duck Walk Steps
Back/Front Squat Program
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%
Front Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
200m Run
40 Push-ups
60 Squats