CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds
10 KB bottoms up Presses (5 per side)
10 Air squats (pause @ bottom)
10 Tap Swings
10 light KB swings
Strength
30 Strict HSPU
50 Strict Pull-ups
50 Thomas Touches
Metcon (Time)
3 Rounds
200m Run w/KB (53/35)
20 Push Presses (95/65)
20 Goblet Lunge (53/35)
CAP 16min
Extra Work
50 Bird Dog Rows
https://www.youtube.com/watch?v=JENJi0yMB20