10/23/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Use Green Band:

Double up/put at knee height, add tension and side shuffle to warm up hips. Shuffle approximately 25 ft each direction for 2-3 rounds.


3 Rounds

10 air squats with a 3 sec pause at the bottom

10 Pass through

10 single arm presses

Front Squat

Find 1RM Front Squat

Metcon (Time)

10 S2OH (135/95)

15 Goblet Squats (53/35)

3 Rounds

Cash Out

3 x 10 GHD Sit-ups

Back Ext.