CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Lateral box step-ups (R/L)
10 Banded pull apart
10 Banded high pull
10 Scapular pull-ups
10 Ring rows
Shoulder Press (2 x 10 EMOM)
Complete 2 sets EMOM10 at 75% of your 1RM.
Masters: complete 8 sets
Wittman Benchmark (Time)
7 rounds for time of:
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps
25 minute time cap
Competitor
Men: 53 lbs; 95 lbs; 24 in
Women: 35 lbs; 65 lbs; 20 in
Scaled
Men: 35 lbs; 65 lbs; 24 in step ups
Women: 25 lbs; 45 lbs; 20 in step ups
90th Percentile
Men: 17:30
Women: 16:28