12/11/2020 – Fridays Home WOD

CrossFit Praus – Home Gym

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Metcon (Time)

Every minute on the minute for 20 minutes complete:

Min 1: 20 Hip Bridges

Min 2: 20 Chair Dips

Min 3: Max Reps Box/Chair Step Ups

Min 4: Rest

OR

Every minute on the minute for 20 minutes complete:

Min 1: 15 Weighted Hip Bridges

Min 2: 10/10 Single Arm Dumbbell Push Press

Min 3: Max Reps Single Dumbbell Box Step Ups

Min 4: Rest