Don’t forget to get signed up for WOD 4 Warriors this Saturday!!! We are hosting the event at the box for Team RWB
CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes of:
10 Sampson Lunges
10 Horizontal Abductors
10 air squats with 3 sec pause at bottom
10 side lunges
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
** All numbers based off of 90% of your 1RM.
5 Rounds for time:
Max calorie row in 60 seconds 53/35 lb Turkish Get ups.
Complete a total of 35/30 reps (or calories) in each round.
For example: if you row for 25 calories, complete 10 Turkish get-ups for that round. If you row 30 calories, complete 5 Turkish Get-ups for that round.
**Be cautious to scale reps to not do more than an average of 10 get-ups in a round.
Cap 25 MIN