CrossFit Praus – CrossFit
Warm-up (No Measure)
5 min row/bike
then:
2 rounds
50 Ft. Straight Leg Bear Crawl
10 Sampson Lunges
Then:
2 Rounds:
5 air squats
5 bottom half burpees
5 seated 90/90 hip rotations
Back/Front Squat Program
Back Squat
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%
Metcon (Time)
3 Rounds
400m Run
10 Power Snatches
CAP 10min