11/05/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 1-arm kettlebell waiters squat (R/L)

5 1-arm kettlebell shoulder press (R/L)

5 1-arm kettlebell thruster (R/L)

10 Tap swings

10 Scapular pull-ups

10 Scapular push-ups

Floor Press (5 x 4 @ 80%)

All sets should be at 80% of 1RM floor press. Complete 5 x 4.

Masters: 4 x 4

JT (Time)

Complete 21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

15 minute time cap

Intermediate

12-9-6-3 reps of:

Handstand push-ups

Ring dips

Push-ups

Scaled

15-12-9 reps of:

Box handstand push-ups

Banded ring dips

Rack Push-ups

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