CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded pass through
10 Band pull apart
10 Banded shoulder press
6 Push-up shoulder taps
50′ Bent knee bear crawl
Shoulder Press (5 x 3 @ 85%)
Perform 5 x 3 @ 85% of your 1RM.
Masters 4 x 3
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
90th percentile
Men: 3:41
Women: 3:58