3/26/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds or 12 minutes of:

10 Lunge with Upper Body Twist

10 High knee Holds for 1 Sec.

10 Frankenstein’s

10 Runner’s Hip Stretch with opening of shoulders

10 T- Push ups (open into side plank after push up)

10 Jump Squats

Clean and Jerk (15:00 EMOM Go for a 1RM)

Metcon (Time)

400 Meter Run (500 m row or 1250 m bike)

25 Hand Release Push Ups

500 Meter Row (1250 m Bike)

25 Overhead Squats (95/65#)

200 Double Unders

Cap 16:00