CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded pull apart
10 Banded high pulls
10 Scapular pull-ups
10 Ring rows
50′ Lunges with thoracic rotations
Shoulder Press (1 RM)
Metcon (Time)
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars
12 minute time cap
Competitor:
Men: 35 lbs
Women: 25 lbs
Scaled:
Men: 20 lbs
Women: 10 lbs