CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 1-arm kettlebell waiters squat (R/L)
5 1-arm kettlebell shoulder press (R/L)
5 1-arm kettlebell thruster (R/L)
10 Tap swings
10 Scapular pull-ups
10 Scapular push-ups
Floor Press (5 x 4 @ 80%)
All sets should be at 80% of 1RM floor press. Complete 5 x 4.
Masters: 4 x 4
JT (Time)
Complete 21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
15 minute time cap
Intermediate
12-9-6-3 reps of:
Handstand push-ups
Ring dips
Push-ups
Scaled
15-12-9 reps of:
Box handstand push-ups
Banded ring dips
Rack Push-ups