10/31/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 minutes on bike or rower (focus on nasal breathing)

3 rounds of:

10 Banded pull apart

10 Banded high pull

10 Banded good mornings

50′ Carioca

1 Wall walk

Deadlift (4 x 5 )

At 75% of your 1RM perform 4 x 5 reps resting 2 minutes between sets.

Masters: 4 x 4 also resting 2 minutes between sets

Metcon (No Measure)

20.4 Pre-Game

Every minute on the minute for 20 minutes complete:

Minute 1: 15/12 Cal Row

Minute 2: 15 Russian Kettlebell Swings

Minute 3: 15 V-ups

Minute 4: 12 Wall balls

Athletes pick weight for russian kettlebell swings

Leave a Reply

Your email address will not be published. Required fields are marked *

*