CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower, then:
2 Rounds:
10 Pass Throughs
10 Kettlebell Swings
10 Good Mornings to a squat with kettelbell
10 Strict Press (5L/5R)
10 Lunges with a Twist
Shoulder Press (10,8,7,6 @ 70-75% (Masters 8,7,6,5))
You should be doing a lift every 3 minutes or so.
Metcon (Time)
For Time
30 Partner Burpees
100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
200 Double-Unders
4 Rope Climbs (20 ft)
Then:
4 Rounds of:
15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35 lb)
15 Box Jumps (24/20 in)
Back Squat (10, 8,7,6 @ 70-75% Masters 8,7,6,5)
This is extra work to be performed after class.