CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower, then:
2 rounds of:
10 Tap Swings
10 Scap Pull ups
10 Romanian Deadlifts with an empty barbell
10 Hang Power cleans
10 Shoulder Presses with empty bar
Strength
EMOM10
10 Push Ups: (Even Minutes)
5 Strict Pull ups (Odd Minutes)
Rest 2 Minutes, then:
EMOM10
15 Sit ups or 10 GHD Sit ups (Even Minutes)
30 Second Hand Stand Hold/Hand Stand Walk (Odd Minutes)
Jodi’s Jam (Time)
AMRAP 12
1 – Power Clean (80% of your 1RM P. Clean)
21 – Sit ups
19 – Kettlebell Swings (53/35)
79 – Double Unders
Extra Work
*****Birthday Burpees with Jodi!!!******