CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Minutes of mobility, then:
3 Rounds:
10 Windmills
10 Sampson lunges
10 Thoracic rotations
10 Good Mornings
Push Press
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%
* Remember all of these weights are at 90% of your 1RM.
Metcon (AMRAP – Reps)
Partner wod, split reps as desired.
100 Double Unders
100 Sit ups
100 Double Unders
80 Kettle Bell Swings (53/35)
100 Double Unders
60 Pull ups
100 Double Unders
40 Single Arm Dumbell Hang Clean & Jerks (50/35)
100 Double Unders
20 Push Ups
AMRAP 20