CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes Banded Arm Stretch on Rig
then 4 Rounds:
5 Boot Strappers
5 Windmills
5 Air Squats with 3 sec pause at the bottom
Back Squat (1RM)
Extra Work
EMOM 12
A.) 5-8 Strict ring pulls
B.) 8 Goblet Squats (53/35)
Metcon (Time)
“Lola”
5 Rounds for time
30 Double Unders
20 Knees to Elbows
10 Hand Stand Push Ups
Cap 17 Minutes