CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower, then:
2 Rounds
10 Sampson Lunges
10 T walks
10 Frankenstein’s
5 Inchworms
10 Single arm KB Strict Press (5R/5L)
Shoulder Press (10, 8, 7, 6 (Masters 8, 7, 6, 5))
These sets should all be at the same weight. Your first set should be at a maximal rate, approximately 65-75% of 1RM. You should try and be a little heavier than last weeks set of 10.
Metcon (No Measure)
DECK OF CARDS
***PARTNER, 22 MINUTES**
Back Squat (10, 8, 7, 6 (Masters 8,7,6,5))
These sets should all be at the same weight. Your first set should be at a maximal rate, approximately 65-75% of 1RM. You should try and be a little heavier than last weeks set of 10.