CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
10 Tap Swings
10 Supermans
10 Boot Strappers
in this series do 2 sets of 10-12 on the reverse hyper
Back/Front Squat Program
Back Squat Front Squat
1 x 5 @ 60% 1 x 5 @ 60%
1 x 5 @ 65% 1 x 5 @ 65%
1 x 5 @ 70% 1 x 5 @ 70%
1 x 5 @ 75% 1 x 5 @ 70%
Week 10 of 12
Metcon (Time)
Every 5 Minutes for 4 Rounds:
400 M Run
21 Kettlebell Swings (53/35)
12 Pull Ups