CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on bike or rower, then:
2 Rounds:
10 Deep Squatted Thoracic Rotations
50 Ft Glute Stretch
50 Ft Frankenstein’s
10 Light Kettlebell Swings
10 Light Strict Press
10 Pass Throughs with PVC
Metcon (No Measure)
EMOM10
10 Bulgarian Split Squats (5L/5R)(50/35)(even)
10 Kip to Pike (odd)
* focus on tight core, pushing off bar and straight body*
Rest 2 Minutes
EMOM10
5 Strict Pull ups (Even)
10 Push Ups (odd)
**Push ups and pull ups should be challenging, ring, weighted, whatever pushes you as an athlete.
Lucian 1.0 (Time)
For time complete:
21-15-9
Thruster (75/55)
Pull-up
Burpee
10 minute time cap
Happy Fran Cough to all!
Lucian 2.0 (Time)
For time complete:
15-12-9
Thruster (95/65)
Chest-to-bar Pull-up
Lateral Burpee Over Bar
10 minute time cap
Happy Fran Cough to all!
Lucian 3.0 (Time)
For time complete:
9-7-5
Thruster (135/95)
Bar Muscle-up
Bar Facing Burpees
10 minute time cap
Happy Fran Cough to all!