CrossFit Praus – CrossFit
Warm-up (No Measure)
4 minutes with green band opening hips up on the rig, then:
3 Rounds:
10 Bootstrappers
10 Calf stretches on rig (5 each side)
10 pass through
10 Horizontal Abductors
10 behind the neck presses
Back Squat (1RM)
Metcon (Time)
30 Calorie row
30 HSPU
30 T2B
30 Front Rack Lunges (155/105)
(15 min cap)
Cash Out
50 Mason Twist
30 sec rest
40 Mason Twist
25 sec rest
30 Mason Twist
20 sec rest
20 Mason Twist
15 sec rest
10 Mason Twist