CrossFit Praus – CrossFit
Warm-up (No Measure)
Jog a 400 M
Then 3 minutes ankle mobility
Then 3 rounds:
10 light kettlebell swings
5 Jump Squats
10 light KB Strict Press (5 each arm)
Conditioning
400m Partner Sled Push (90/45)
*weight added to sled
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest