10/24/2018 – Wednesday’s WOD – CrossFit Praus

10/24/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 minutes with green band opening hips up on the rig, then:

3 Rounds:

10 Bootstrappers

10 Calf stretches on rig (5 each side)

10 pass through

10 Horizontal Abductors

10 behind the neck presses

Back Squat (1RM)

Metcon (Time)

30 Calorie row

30 HSPU

30 T2B

30 Front Rack Lunges (155/105)

(15 min cap)

Cash Out

50 Mason Twist

30 sec rest

40 Mason Twist

25 sec rest

30 Mason Twist

20 sec rest

20 Mason Twist

15 sec rest

10 Mason Twist