CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower, then:
3 Rounds:
10 Lunges with a twist
10 Banded pull aparts
10 banded strict press
10 Front squats
Shoulder Press (3 x 10 (Masters 3 x 8) @ 65-69%)
If you are unable to hit the 10 reps at your 65-69%. Back off weight slightly or shoot for a large set of reps.
Metcon (Time)
2 Rounds for time:
100 Ft. Walking Lunges
25 Feet Hand Stand Walks
500 M Rowing
25 Push Press (115/75)
Intermediate:
15 Hand Stand Push Ups
25 Push Press (95/65)
Scaled:
30 Second Hand Stand Hold
25 Push Press (75/45)
Back Squat (3 x 10 (Masters 3 x 8) @ 65-69%)
If you are unable to hit the 10 reps at your 65-69%. Back off weight slightly or shoot for a large set of reps.