CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Partial squats thoracic rotations
10 Squats with plate presses
100′ Overhead plate carry
50′ Lunges with thoracic rotations
50′ Walking glute stretch
10 Cossack squats off rig
Front Squat (4 x 2)
Build to a heavy 1RM then @ 90% do 4 x 2.
Masters: 3 x 2
Metcon (Time)
For time complete 4 rounds of:
25 Overhead walking lunges
25 Box jumps (24/20)
Competitor
Men: 45 lbs
Women: 35 lbs
Scaled
Men: 25 lbs
Women: 10 lbs