CrossFit Praus – CrossFit
Warm-up (No Measure)
5 min on bike or rower, then:
5 Rounds
10 Tap Swings
10 Scap Push ups
10 Sampson Lunges
Strength
30 Strict HSPU
30 Muscle-ups
Extra Work
3 Rounds
20 Deadbugs
20 Birddogs
Metcon (AMRAP – Rounds and Reps)
AMRAP 14min
Run 400m
20 KB Swings (70/53)
10 Pull-ups