09/07/2018 – Friday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

10 Horizontal Abductors

10 Calories on the rower

10 Tap Swings

10 Air squats with a 3 sec pause.

Shoulder Press (5 x 5 Strict Press @ 65-75 % )

Metcon (Time)

10 to 1

Hand Stand Push Ups

1 to 10

Pull-ups

Cash Out

Pick your Pain Mobility.

**Actually take the time to roll out and mobilize. Mobility is a big part of recovery, flexibility and being able to perform movements correctly! Don’t skip it!!!

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