12/13/2018 – Thursday’s WOD – CrossFit Praus

12/13/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes ankle and hip mobility on rig then:

3 rounds:

10 Horizontal Abductors

10 half moons with light wall ball (5 each directions)

50 ft high knees

50 ft. butt kickers

10 hollow rocks

10 air squats with pause at the bottom

Devil’s Press

15 Minutes of work on the skill of Devil’s Press. Pay attention to form and tecnique.

Metcon (AMRAP – Reps)

Max effort for 1 minute:

1.) Pistols

2.) Rope Climbs

3.) Calories on bike/rower

4.) Farmers Carry

5.) Rest

3 Rounds

Extra Work

100 sit ups for time