CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
10 Boot Strappers
10 singles + 10 Double Unders
10 Windmills
10 Grasshoppers
Back/Front Squat Program
All of these numbers are based on your true 1RM.
Back Squat: Front Squat:
1 x 10 @ 60% 1 x 5 @ 60%
1 x 8 @ 65% 1 x 5 @ 65%
1 x 8 @ 70% 1 x 5 @ 70%
1 x 8 @ 75% 1 x 5 @ 70%
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
6 Hand Stand Push Ups
12 sit ups
24 Walking Lunges
48 Double Unders