CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on bike or rower, then:
3 Rounds:
20 Singles
15 Lunges with a twist
10 Tap swings
5 Push ups with shoulder tap
Metcon (No Measure)
EMOM10
10 Ring Push Ups (Even)
Double Unders – (Unbroken)(Odd)
**Sets should be getting larger**
**Try to hit same # everytime**
Rest 2 Minutes
EMOM10
100 ft. Farmers Carry (s/b heavy)(even)
10-12 Burpees to Target (Odd)
You should not be working more than approximately 35-40 seconds per minute.
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
20 Sit Ups
15 Floor Press (95/65)
10 Windshield Wipers
5 Hang Power Cleans