CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
10 Squats with Plate Presses
100′ Overhead Plate Carry
5 Sumo Inch Worms
50′ Lunges with Thoracic Rotations
50′ Walking Glute Stretch
10 Cossack Squats off Rig
Back Squat (3 x 5)
Today we will be completing a box squat. You will need to have a stack of weights/bench or box that you can squat to just below parallel. Build to a heavy 5 Rep for today, then back down to 90% of that number and perform 3 x 5.
Metcon (No Measure)
Every minute on the minute for 20 minutes complete:
Minute 1: 15/12 Calories Bike/Row
Minute 2: 10 Air Squats
Minute 3: 30 sec. Handstand Hold
Minute 4: 10 Alternating Dumbbell Snatches
Minute 5: 10 Wall balls
Athletes pick weight for Dumbbell Snatches & Wall balls