CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower:
then, 3 rounds:
10 tap swings
10 shoulder shrugs with light weights (dumbell or kettlebell)
10 Strict Shoulder Press empty bar
10 Boot Strappers
Shoulder Press (3 x 10 @ 60% 3 x 8 @ 60% Masters)
Metcon (Time)
3 Rounds, each for time of:
15 Pull-ups
200 Ft. Farmer’s Carry
250m Row
*Rest 3 minutes between each round*
Cap 20 Minutes
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
**You may use kettlebells or dumbbells.
Back Squat (3 x 10 @ 60% 3 x 8 @ 60% Masters)
This is extra work to be performed outside of class time.