10/17/2018 – Wednesday’s WOD – CrossFit Praus

10/17/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Minutes with Lacrosse Ball or bands.

3 Rounds:

8 Figure 4’s (4 each leg)

10 Pass Throughs

10 Sampson Lunges

10 Single arm presses (5 each arm, light)

Kettlebell

10 KB Swings EMOM 10 Minutes

Metcon (Time)

Regional Event 6 Remix

50 Cal Row

then,

16 C2B

9 Strict HSPU

5 Rounds

Cash Out

3 x 10

GHD Sit-ups

Back Ext.