CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Good Mornings
10 Boot Strappers
10 Strict press with bar
10 Horizontal Abductors
Floor Press
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%
** Remember this is all based off of 90% of your 1RM
Deadlift
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%
** Remember this is all based off of 90% of your 1RM
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups