CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
5 internal and external thoracic rotation in a spiderman lunge each leg.
5 Frog Jump inchworms
10 Glute Bridges
10 light presses with bar
Shoulder Press
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
**Make the plus count, this is where you build the muscle.
**All of these percentages are based off of 90% of your one rep max.
Metcon (Time)
21-15-9
Wallballs (10/9) (20/14)
Toes to Bar
Push Ups
Mason Twist
Cap 15 Minutes
**Compare to 5/10 WOD time**
Cash Out
3 sets of 8-10 on reverse hyper