CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Sampson Lunges
10 Side Lunges
10 Air squats with 3 Sec Pause
10 Tap Swings
Back/Front Squat Program
Back Squat Front Squat
1 x 5 @ 65% 1 x 5 @ 60%
1 x 5 @ 70% 1 x 5 @ 65%
1 x 5 @ 75% 1 x 5 @ 65%
1 x 5 @ 80% 1 x 5 @ 65%
Metcon (Time)
5 Rounds for time:
40 Double Unders
10 Hand Stand Push ups
10 Kettlebell snatches (53/35)
10 Kettlebell Swings
10 goblet squats
Cap 15 Minutes