CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes Bike or Rower
Into 3 Rounds
10 Kettlebell Goblet 3″ Pause Squats
10 Kettlebell Swings
50′ Kettlebell Overhead Carry (R/L)
10 Tap Swings
10 Scapular Pull-ups
1 Wall Walk
Front Squat (5 x 3 )
Build to a heavy 3RM for the day, then do 90% for 5 x 3 Resting 2 minutes between sets.
Masters: 4 x 3
Metcon (Time)
20.3 Preview
For time complete:
21-18-15-12-9-6-3
Pull-ups
Handstand Push-ups
14 minute time cap
Scaled:
Banded Assisted Pull-ups/Ring Rows
Pike Shoulder Press/Box Handstand Push-ups/Dumbbell Z Press