CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower, then:
2 Rounds:
10 Lunges with a twist
5 Inchworms
10 Standing Glute Stretches (5L/5R)
10 Pass Throughs with PVC
Burgener Warm Up led by coach
Snatch (E3MOM 65-69% 5 x 5)
Masters 4 x 5
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
20 Dumbell Power Snatches
20 Weighted Lunges
20 Single arm Deadlift (10R/10L)
** Athlete will use the dumbell used for the snatches to hold in a front rack position as their weight for the weighted lunge.
Competition
50 lbs/ 35lbs
Intermediate:
35 lbs/25 lbs
Scaled:
25lb/ 15lb