CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded High Pulls
10 Banded Good Mornings
50′ Straight Leg Bear Crawl
50′ T Walks
10 Tap swings
10 Scapular pull-ups
Deadlift (5 x 2 @ 90%)
Build to a heavy 2RM, (should be higher than last week), then reduce down to 90% and perform 5 x 2.
Masters 4 x 2
Team Series Event 3 (Time)
Team Series Event 3
21-15-9 reps for time of:
Pull-ups
Deadlifts
Competitor
Men: 225 lbs
Women: 155 lbs
Scaled
Men: 135 lbs
Women: 95 lbs
Workout can be completed with a partner or individually. If done with partner, all reps are performed in sync.
90th percentile is if performed with a partner
Men: 4:04
Women: 4:25