CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded high pulls
10 Banded good mornings
50′ Straight leg bear crawl
50′ T walks
10 Kip swings
10 Scapular pull-ups
Metcon (No Measure)
EMOM10
8 Barbell Roll Outs (Even)
8-10 Strict Dips (odd)
Rest 2 Minutes, then:
EMOM10
8-10 Ring Push ups (or weighted) (even)
6 Strict Pull ups (odd)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 Deadlifts
20 Abmat sit-ups
Competitor
(275/185)
Intermediate
(225/155)
Scaled
(185/135)