CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on rower or bike
3 rounds of:
10 Banded pull apart
10 Banded front squats
10 Banded good morning
50′ Straight knee bear crawl
50′ Frankenstein walk
Deadlift (6 x 3)
Build to a heavy 3RM in 8 Minutes. Then reduce to 90% of that number and complete an 6 x 3 EMOM.
These should be touch and go deadlifts, not drop and chase.
Masters: 5 x 3
Metcon (No Measure)
20.5 Pre-Game
Every minute on the minute for 20 minutes:
Minute 1: 15/12 Cal Bike
Minute 2: 10 Hang Power Snatches
Minute 3: 30 sec Handstand Hold
Minute 4: 10 Bar-facing burpees
Minute 5: 15 Sit-ups
Athletes pick weight for hang power snatches