CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes bike or rower
3 rounds of:
10 Banded pull apart
10 Banded high pull
10 Banded front squats
5 Plank shoulder taps (R/L)
50′ Bent knee bear crawl
50′ Samson lunges
Shoulder Press (4 x 2)
Take 6-8 minutes to warm up and perform 4 x 2 at approximately 90% of your 1RM.
Masters: 3 x 2
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
10 Double dumbbell snatch
15 Toes-to-bar
20 Calorie row
Competitor
Men: 35 lbs
Women: 25 lbs
Scaled
Men: 20 lbs
Women: 10 lbs