CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Pass Throughs
10 Air Squats with 3 sec. Pause
10 Spiderman Lunges
10 Hollow Rocks
Strict/Push Press Complex (5 sets of 5 reps of this complex)
At 70-85% of your 1RM Strict Press
do 3 Strict Press then 2 Push Press
If you start with a weight and it seems to light you can add slightly at the last 2 sets.
Longest Mile (Time)
4 Rounds for Time:
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 Push-ups
100 Meter Run
10 Sit-ups
100 Meter Run
20 Minute Time Cap