08/03/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Pass Throughs

10 spiderman lunges

5 inchworms

10 Hollow rocks

Handstand Work

Challenge yourself!! Handstand Walks, Hand stand Push Ups (deficit, strict or kipping), Hand Stand Holds. Do something that challenges your skill.

Metcon (Time)

3 Rounds for time:

25 Kettlebell Swings (53/35)

20 Sit Ups

15 Box Jumps (24/20)

10 Chest to Bar Pull Ups

5 Ring Dips

1 Bar Muscle Up

Cap 20 Minutes

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