CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes Bike or Rower
3 Rounds
10 Banded Pass Through
10 Banded Shoulder Press
10 Banded High Pulls
50′ Lunges w/ Thoracic Rotations
50′ Bent Knee Bear Crawl
Shoulder Press (7 x 3)
You will perform 7 sets of 3 shoulder press at 70% of your 1RM, then complete 6 strict (challenging) ring rows as part of this complex. Rest two minutes between rounds. (one round is 3 strict press + 6 ring rows).
Masters : 6 Rounds
Metcon (Time)
Every 5:00 minutes for 4 rounds complete:
15/12 Calorie Row/Bike
14 Alternating Dumbbell Snatch
12 Single Dumbbell Overhead Squat (6R/6L)
10 Push-ups
8 Burpees over Dumbbell
Score is slowest time
Athletes pick weight for dumbbell