08/10/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Sampson Lunges

50 ft High Knees

50 ft Buttkickers

10 Horizontal Abductors

10 Good Mornings

GOAT WORK

Work on HSPU, Muscle Up’s, and Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Chest to Bar

10 air squats

15 Kettlebell Swings (53/35)

Extra Work

Mobilize

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