CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes Bike/Rower
3 Rounds
5 Partial Squat Thoracic Rotations (R/L)
10 Kettlebell Goblet Pause Squats
10 Russian Kettlebell Swings
50′ Bent Knee Bear Crawls
50′ Butt Kickers
50′ Side Shuffles (R/L)
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Master’s 55+
Men: 35 lbs
Women: 20 lbs
Scaled
Men: 35-lb. DBs, hanging knee-raises, single-unders
Women: 20-lb. DBs, hanging knee-raises, single-unders