CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds:
10 horizontal abductors
10 Overhead Squats
10 lunges with a twist
10 side lunges
Back/Front Squat Program
Back Squat Front Squat
1 x 5 @ 60% 1x 5 @ 60%
1 x 5 @ 70% 1 x 5 @ 70%
1 x 5 @ 75% 1 x 5 @ 75%
1 x 5 @ 75%
Trevor (Time)
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).
In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.