CrossFit Praus – CrossFit
Warm-up (No Measure)
5min Ankle Mobility
3 Rounds
10 Squats w/pause
20 KB Snatches (light)
Back/Front Squat Program
Back Squat
10 @ 60%
8 @ 70%
8 @ 75%
8 @ 80%
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%
Metcon (AMRAP – Rounds and Reps)
AMRAP 9min
400m Run
20 KB Swings (70/53)
Extra Work
Reverse Hyper 3×15
GHD 3×15