CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes Bike/row, then:
2 Rounds:
10 Russian Kettlebell Swings
10 Goblet Squats (with 3 sec. pause at bottom)
10 Lunges with a twist
10 Push Ups
10 Single arm Kettlebell Press (5L/5R)
Shoulder Press (3 x 10)
Front Squat (3 x 10)
This weight should be around 65-75% of your one rep max.
Metcon (Time)
21-15-9
Overhead Squat
Floor Press
Competition
105/75
Intermediate:
95/65
Scaled:
85/55
Cap 10 minutes