CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
Tabata – 20 seconds on – 10 seconds to move to the next movement.
Bottom half burpee
Mountain climbers
Jump Squats
Half moons
alternating foot taps on the ball.
Shoulder Press
Find a heavy for the day, then do 5 x 5 @ 75% of daily 1RM
Metcon (Time)
3 rounds every 4 minutes:
15/12 Cal on Bike or Rower
9 Bar Facing Burpees
6 Squat Snatches (115/75)
Score is slowest round out of the three.