CrossFit Praus – CrossFit
Warm-up (No Measure)
4 rounds:
50 Ft. High Knee
50 ft. Butt kickers
10 Side Lunges
10 air squats with a 3 sec. pause.
Back/Front Squat Program
Back Squat Front Squat
1 x 4 @ 75% 1 x 5 @ 60%
1 x 4 @ 80% 1 x 5 @ 65%
1 x 4 @ 80% 1 x 5 @ 70%
1 x 4 @ 80% 1 x 5 @ 70%
Metcon (Time)
21 – 15 – 9
Overhead Squats (95/65)
Push Ups
Box Jumps (24/20)
Cap 15 Minutes