CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower (focus on nasal breathing)
3 rounds of:
10 Banded pull apart
10 Banded high pull
10 Banded good mornings
50′ Carioca
1 Wall walk
Deadlift (4 x 5 )
At 75% of your 1RM perform 4 x 5 reps resting 2 minutes between sets.
Masters: 4 x 4 also resting 2 minutes between sets
Metcon (No Measure)
20.4 Pre-Game
Every minute on the minute for 20 minutes complete:
Minute 1: 15/12 Cal Row
Minute 2: 15 Russian Kettlebell Swings
Minute 3: 15 V-ups
Minute 4: 12 Wall balls
Athletes pick weight for russian kettlebell swings