CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike/rower:
the, 2 rounds:
10 Lateral Box Step ups
10 Tap Swings
10 Scap Pull ups
10 Boot Strappers
10 Squatted thoracic rotations
Strength (EMOM10 rest2 EMOM10)
EMOM10
4 Strict Hand Stand Push ups (Even)
8 Burpee Box Jump Overs (odd)(facing box)
2 Minute Transition/Rest
10 EMOM
10 Unbroken Wallballs (Even)
8 T2B (Odd)
**You should not be working more than approximately 30-40 sec. if you need to, scale reps or modify in some way.
CrossFit Linchpin Test 4 (Time)
2 Rounds for time:
18 Cal Row
15 Thrusters (95/65)
12 Chest-to-Bar Pull ups
***Courtesy of CrossFit Linchpin Test 4***
Intermediate:
Thrusters 85/55
Pull ups
Scaled:
Thrusters 75/45
Ring Rows