CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Squats with plate presses
50′ Lunges with thoracic rotations
50′ Walking glute stretch
15 sec air squat hold
5 Forward/backward leg swings off rig (R/L)
5 Lateral leg swings off rig (R/L)
Back Squat (5 x 2 )
Build to a heavy 2RM, then reduce down to 90% and perform 5 x 2.
Masters: 4 x 2
Metcon (Time)
21-15-9 reps for time of:
Overhead squats
Toes-to-bars
10 minute time cap
Competitor
Men: 115 lbs
Women: 80 lbs
Masters 55+
Men: 75 lbs
Women: 55 lbs
Intermediate
Men: 95 lbs
Women: 65 lbs
Scaled
Men: 45 lbs
Women: 35 lbs