CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
5 1-arm kettlebell presses (R/L)
6 Push-up shoulder taps
50′ Side shuffle (R/L)
10 Ring rows
Floor Press (1RM)
We are just trying to test 1RM to get solid numbers for everyone as we progress through our next training cycle.
Metcon (Time)
For time complete:
10 Alternating dumbbell snatches
15 Box jump overs
15 Calorie row
20 Alternating dumbbell snatches
15 Box jump overs
15 Calorie row
30 Alternating dumbbell snatches
15 Box jump overs
15 Calorie row
40 Alternating dumbbell snatches
15 Box jump overs
15 Calorie row
50 Alternating dumbbell snatches
15 Box jump overs
15 Calorie row
15 minute time cap
Competitor
Men: 50 lbs
Women: 35 lbs
Scaled
Men: 20 lbs
Women: 10 lbs