CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Kettlebell goblet squats
10 Kettlebell goblet good morning
10 Kettlebell romanian deadlifts
50′ Bear crawls
50′ Lunges with thoracic rotations
Back Squat (6 x 3)
Build to a heavy 3RM and reduce by 10% and complete 6 x 3
Masters: 5 x 3
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 12 minutes of:
30 Double-unders
15 Sit-ups
10 Alternating dumbbell snatches
Competitor
Men: 50 lbs
Women: 35 lbs
Intermediate
Men: 40 lbs
Women: 25 lbs
Scaled
Men: 20 lbs
Women: 10 lbs
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.