CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on Bike/rower, then:
2 Rounds:
10 Wall Slides
10 Tap Swings
5 Dips
5 Squats with 3 second pause at bottom
10 Thoracic rotations in deep Lunge (5L/5R) each leg
Metcon (No Measure)
EMOM10
3 Ring Muscle Ups
**Modifications 3 Chest to bar/3 Dips
3 Jumping Ring Mu’s
Rest 2 Minutes
EMOM10
10 Single Arm Alternating Bent Over Rows (even) (5L/5R)
10 Barbell Hip Thrust (75/55)(odd)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Alternating Wall ball dump over the shoulder. (20/14)
– is a 100 ft shuttle run, must run width of gym and touch line on 25ft mark.
10 minute cap