10/07/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

10 Banded Pass Through

10 Band Pull Apart

10 Banded Shoulder Press

10 Banded High Pull

5 Plank Shoulder Taps (R/L)

50′ Side Shuffle (R/L)

Shoulder Press (6 x 5)

At 60% of your shoulder press complete 6 sets of 3 Shoulder (Strict) Press + 2 Push Press. Take 2 minutes rest between sets. Must complete all 5 reps in a complex without putting the bar down.

Metcon (Time)

For time:

30 Muscle-ups

Every minute 5 burpees to ring

Workout begins with muscle-ups

16 minute time cap


Complete as many muscle-ups as possible in 16 minutes, then move on to bar muscle-ups. Then finish remaining reps with 5 strict pull-ups

5 Ring dips

5 Burpees to ring/bar


5 Ring rows

5 Jump dips, slowing the descent (or use bands)/assisted dips w/ band/matador dips

4 Burpees to bar