CrossFit Praus – CrossFit
Warm-up (No Measure)
Run 400m
then,
2 Rounds:
50 Ft. High Knees
50 Ft. Butt kickers
then:
2 Rounds:
10 Plank Shoulder taps
5 light kettle bell swings
5 Air Squats
5 Tap Swings
5 Pull ups
Progress in 3 sets working up to wod weight:
5 Empty bar deadlifts
5 Empty bar thrusters
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Extra Work
3 x 10
GHD Sit-ups
Reverse Hypers