2/2/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 Minutes of:

25 ft. Bear Crawl

10 Grasshoppers

10 back squats with empty bar

25 double unders or 30 seconds practice.

Back Squat (15 minutes to complete 50 Back squats at 65%)

Metcon (Time)

Partner WOD:

Row 1000M/BIke 2500M (total)

Then 3 rounds of :

20 Dips

30 Overhead squat (95/65)

40 Pull Ups

50 Mason Twist

Cap 25 minutes.

Extra Work

15 Minute EMOM:

1.) 8 GHD Back Extentions

2.) 8 GHD Sit Ups

3.) 8 dumbell Cleans (50/35)

Metcon

02/01/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

3 Rounds:

5 Strict Ring Rows

10 Strict Press

10 Frankensteins

10 T Walks

Power Clean (7 x 2 @ 75% of 1RM)

Metcon (AMRAP – Reps)

Increase by 2 each round for 12 minutes:

2,4,6,8,10,12…..

Power Cleans (115/75)

Front Squat

Hand Stand Push Ups