10/17/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

10 Squats with Plate Presses

100′ Overhead Plate Carry

5 Sumo Inch Worms

50′ Lunges with Thoracic Rotations

50′ Walking Glute Stretch

10 Cossack Squats off Rig

Back Squat (3 x 5)

Today we will be completing a box squat. You will need to have a stack of weights/bench or box that you can squat to just below parallel. Build to a heavy 5 Rep for today, then back down to 90% of that number and perform 3 x 5.

Metcon (No Measure)

Every minute on the minute for 20 minutes complete:

Minute 1: 15/12 Calories Bike/Row

Minute 2: 10 Air Squats

Minute 3: 30 sec. Handstand Hold

Minute 4: 10 Alternating Dumbbell Snatches

Minute 5: 10 Wall balls

Athletes pick weight for Dumbbell Snatches & Wall balls