CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Run
Into 3 Rounds
5 Partial Squats with Thoracic Rotation (R/L)
50′ Bent Knee Bear Crawl
50′ Alternating Lunges with Rotations
10 Tap Swings
5 Scapular Pull-ups
5 Scapular Push-ups
GOAT Work (20 Minutes of gymnastics work or double unders.)
Work on HSPU, Muscle Up’s, and Double Unders
Metcon (Time)
12-9-6 reps for time of:
Hang Squat Cleans 165/115
Burpee Bar Muscle-ups
15 minute time cap