CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes ankle and hip mobility on rig then:
3 rounds:
10 Horizontal Abductors
10 half moons with light wall ball (5 each directions)
50 ft high knees
50 ft. butt kickers
10 hollow rocks
10 air squats with pause at the bottom
Devil’s Press
15 Minutes of work on the skill of Devil’s Press. Pay attention to form and tecnique.
Metcon (AMRAP – Reps)
Max effort for 1 minute:
1.) Pistols
2.) Rope Climbs
3.) Calories on bike/rower
4.) Farmers Carry
5.) Rest
3 Rounds
Extra Work
100 sit ups for time