1/31/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 minutes of:

10 Romanian deadlifts with empty bar

5 Windmills each way

10 Glute bridges slow eccentric

Deadlift (7 x 5 @ 65% of 1RM)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

4 Muscle Ups

10 Box Jumps (24/20)

12 Wall Balls (10’/9′)(20#/14#)

20 Sit Ups

Extra Work

10 min EMOM

1. 10 chest to bar

2. 10 Calorie Row

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