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 Lunges with a twist
Metcon (No Measure)
EMOM10
10 Single Arm Alternating Bent Over Rows (even) (5L/5R)
10 Barbell Hip Thrust (95/65)(odd)
Rest 2 Minutes
EMOM10
6 Strict Hand Stand push Ups (even)
:30-:40 seconds DU work (odd)
Metcon (Time)
3 Rounds for time:
500 M Row (1250 Bike if substitute is needed)
21 KB Swings (53/35)
21 Sit Ups