CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Partial squat thoracic rotations (R/L)
10 Banded pull apart
10 Banded high pulls
10 Banded pass through
10 Banded overhead squats
30 sec air squat hold
Overhead Squat (4 x 3)
Build to a heavy 3RM, then reduce down to 90% of that 3RM and perform 4 x 3
Masters: 3 x 3
Metcon (AMRAP – Reps)
In 16 minutes complete:
200 Double unders
50 Alternating dumbbell snatch
50 Single arm dumbbell push press
50 Single dumbbell box step-ups
In remaining time complete as many reps of strict pull-ups
Score is total reps completed
Competitors
Men: 50 lbs
Women: 35 lbs
Masters 55+/Intermediate
Men: 35 lbs
Women: 20 lbs
Scaled
Men: 20 lbs
Women: 10 lbs