CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes:
10 push press with empty bar
10 good mornings
10 hollow rocks
Push Press (1-1-1-1-1-1-1)
Increasing in weight, last 2-3 should be maximal weight.
Metcon (Time)
2 Rounds:
250 M Row (Run 200/Bike 750)
– 1 min rest
500 M Row (Run 400/Bike 1250)
– 2 min rest
750 M Row ( Run 600/ Bike 2000)
– 4 min rest.