CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower, then:
3 rounds of:
10 Banded Pull Aparts
10 Banded Good mornings
10 Banded Squats
10 Banded Pass Throughs
Metcon (No Measure)
EMOM 12
5 Strict Pull ups
10 Ring Push Ups
**If you can do 5 unbroken strict pull ups, you should be adding weight. Scale both the pull up and push ups to be challenging to your skill level**
Extra Work
Mobilize – roll hamstrings, stretch shoulders with green band on rig.
Metcon (Time)
5 Rounds:
750 M Bike
15 Deadlifts (225/155)
20 MInute Cap