1/26/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

4 Rounds

Row 5 legs, 5 legs & body, 5 full rows

5 Med Ball Cleans

10 Pass Throughs

Rope Climb Work

Legless, L-climb, Rope Climb, Rope Pulls

15 minutes

Metcon (AMRAP – Rounds and Reps)

Partner WOD AMRAP 20

10 Push Ups

20 Mason Twists (20#/14#)

30 Box Jump Overs (24″/20″)

One Athlete works reps above while the other athlete rows 400 m or Bikes 1000 m.

Extra Work

EMOM 12

8 GHD sit ups

8 GHD Back Extensions

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