CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds or 10 minutes of:
10 (90 Degree) arm rotations (on the ground) each arm
10 Banded T pulls
10 Boot Strappers
Push Press
Here is the all loving De-load week!! All numbers are based on your 90%.
1x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
Metcon (Time)
60 Russian Kettle Bell Swings (70/55)
200m Run/250m Row/625 Bike
50 Wall Balls (20/14)
200m Run/ 250m Row/625 Bike
25 C2B Pull ups
200m Run/ 250m Row/625 Bike
5 bar Muscle Ups
200m Run/ 250m Row/625 Bike
25 Minute Cap