CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds of:
10 Russian kettlebell swings
5 Kettlebell shoulder press (R/L)
5 Kettlebell waiter squats (R/L)
5 Plank shoulder taps (R/L)
50′ Bent knee bear crawl
50′ Lunges with thoracic rotations
Shoulder Press (5 x 2)
Build to a heavy 2 rep max, then reduce down to 90% at 5 x 2.
Masters: 4 x 2
Metcon (Time)
4 Rounds
7 Single Arm Dumbbell Thrusters*
25′ Overhead Walking Lunge*
8 Single Arm Alt. Hang Dumbbell Split Snatches
25′ Overhead Walking Lunge*
10 minute time cap
*Single arm thrusters AND overhead walking lunges done on same side for entire round
Competitors
Men: 50 lbs
Women: 35 lbs
Masters 55+/Intermediate
Men: 35 lbs
Women: 20 lbs
Scaled
Men: 20 lbs
Women: 10 lbs