1/22/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

Warm-up:

5 Minutes banded hip stretch on the rig

then 3 rounds:

4 Empty Bar Good mornings

6 inch worms

8 push ups

10 Air squats with pause at the bottom

Deadlift 3RM Then 85%

Find deadlift 3RM, then 85% 3×4

WOD: Metcon (Time)

14-12-10-8-6-4-2

Floor Press (115/85)

Toes to Bar

Time Cap 10 Minutes

Extra Work

Hand Stand Walks Down the Wall

30 ft x 8

4 times facing the wall going right

4 times facing the wall going left

Monday’s WOD

Warm-up:

4 Sets @ easy pace:
5 Ring Rows w/pause @ top
Row 20 Strokes (5 Legs Only, 5 Legs + Arms, 10 Full Stroke)
5 Wall Walks
10 Air Squats
15 Hollow Rocks

Strength:

20 minutes volume accumulation:
5 Strict Pullups
5 Strict Handstand Pushups
5 V-Ups + 5 Tuck-Ups + 10 Hollow Rocks

WOD:

With a partner complete 5 Rounds, Each For Time:
Row 250m
10 Squat Clean Thrusters, 95#/65#
10 Bar Facing Burpees

Each partner does a full round, resting while their partner works. Each round is a sprint.