CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes bike or rower
3 rounds of:
10 Banded shoulder press
10 Banded front squats
10 Banded good mornings
5 Inch worms
5 Bottom half burpee
50′ Carioca
Deadlift (4 x 2 )
Build to a heavy single, then reduce down to 90% and perform 4 x 2.
Masters: 3 x 2
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 13 minutes of:
9 Abmat sit-ups
8 Hand-release push-ups
7 Dumbbell push press
1 Rope climb
Competitor
Men: 50 lbs
Women: 35 lbs
Masters 55+/Intermediate
Men: 35 lbs
Women: 20 lbs
Scaled
Men: 20 lbs
Women: 10 lbs