CrossFit Praus – CrossFit
Warm-up (No Measure)
Use Green Band:
Double up/put at knee height, add tension and side shuffle to warm up hips. Shuffle approximately 25 ft each direction for 2-3 rounds.
then:
3 Rounds
10 air squats with a 3 sec pause at the bottom
10 Pass through
10 single arm presses
Front Squat
Find 1RM Front Squat
Metcon (Time)
10 S2OH (135/95)
15 Goblet Squats (53/35)
3 Rounds
Cash Out
3 x 10 GHD Sit-ups
Back Ext.