CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes of:
10 90/90 Rotations (5 Per side)
10 Squatted Thoracic Rotations
10 Bottoms ups KB Presses (5 Per side)
10 Single Arm Russian KB Swings (5 per side)
3 Wall Walks
Handstand Walk (20 Minute Hand Stand Work)
500 Ft Total Accumulated Walk/30 Strict Hand Stand Push Ups/3 Minute Static Holds away from wall/30 Wall Walks/ 5 Minutes accumulated holds
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
Complete as many rounds as possible in 16 minutes of :
30 Single Dumbbell Hang Clean and Jerks 50/35 lbs
25/18 Calorie Assault Bike/Rower
20 Lateral Barbell Burpees
15 Deadlifts 245/165 lbs