CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Kettlebell suitcase deadlifts (R/L)
10 Goblet good mornings
10 Kettlebell deadlifts
5 Inch worm
50′ Side shuffle (R/L)
Deadlift (6 x 3)
Build to a heavy 3 rep, then reduce to 90% and complete 6 x 3 resting 1 minute inbetween sets.
Masters: 5 x 3
Metcon (AMRAP – Reps)
For max reps at each station:
Tabata strict handstand push-ups
Rest 40 seconds
Tabata sit-ups
Rest 40 seconds
Tabata push-ups
Rest 40 seconds
Tabata jumping back squats
Rest 40 seconds
(4 total rounds for 16 minutes total)
Tabata interval is 20 seconds of work followed by 40 seconds of rest for four intervals
Score is total reps
Competitor
Men: 75 lbs back squats
Women: 55 lbs back squats
Scaled
Men: 45 lbs
Women: 35 lbs