08/30/2019 – Friday’s WOD – CrossFit Praus

08/30/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes of:

10 90/90 Rotations (5 Per side)

10 Squatted Thoracic Rotations

10 Bottoms ups KB Presses (5 Per side)

10 Single Arm Russian KB Swings (5 per side)

3 Wall Walks

Handstand Walk (20 Minute Hand Stand Work)

500 Ft Total Accumulated Walk/30 Strict Hand Stand Push Ups/3 Minute Static Holds away from wall/30 Wall Walks/ 5 Minutes accumulated holds

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

Complete as many rounds as possible in 16 minutes of :

30 Single Dumbbell Hang Clean and Jerks 50/35 lbs

25/18 Calorie Assault Bike/Rower

20 Lateral Barbell Burpees

15 Deadlifts 245/165 lbs