CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds
10 air squats with 3 sec. pause at bottom
10 Tap Swing
10 hollow rocks
Back/Front Squat Program
Back Squat Front Squat
1 x 8 @65% 1 x 5 @ 70%
1 x 6 @ 75% 1 x 4 @ 80%
1 x 4 @ 85% 1 x 3 @ 85%
1 x 4 @ 90% 1 x 3 @ 90%
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 Reverse goblet stationary lunges alternating (53/35)
8 Kettlebell Snatches alternating (53/35)
6 forward goblet stationary lunges alternating (53/35)
4 Hand Stand Push Ups