CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
50 Ft. Glute Stretch
50 Ft. Lunges with a Twist
50 Ft. Frankenstein
50 Ft T Walk
10 Pass Throughs
10 OHS with PVC
Metcon (Time)
For time:
100 Wall Ball Shots
75 Sit-ups
35 Ring Rows
25 Ring Dips, strict
20 Push Jerks, 155/105
15 Bar Muscle-ups
Or, as a 2-person team,
For time:
200 Wall Ball Shots
150 Sit-ups
70 Ring Rows
50 Ring Dips, strict
40 Push Jerks, 155/105
30 Bar Muscle-ups
Cap: 35 minutes
Intermediate:
Push Jerks 135/95
Chest to bar for Bar Muscle Ups
Scaled:
Push Jerks 95/65
Pull ups (variation of for BMU’s)