CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower (focus on nasal breathing)
3 rounds of:
10 Kettlebell goblet squats
10 Kettlebell goblet good morning
5 1-Arm kettlebell suitcase deadlift (R/L)
50′ Bear crawls
50′ Lunges with thoracic rotations
30 sec Wall squat hold
Back Squat (5 x 3)
Build to heavy 3RM then decrease by 10% for 5 x 3. After you complete your sets, reduce again to 80% of origional 3RM and perform 6 total reps however you choose.
Masters: do 4 x 3 and also reduce weight and do 6 additional reps.
Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats
30 double-unders after each round
12 minute time cap
Competitors
M: 50 lbs
F: 35 lbs
Scaled
60 single-unders
M: 35 lbs
F: 20 lbs