CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes stretching hips with Green band on rig, then:
4 Rounds
5 Frog Jump Inch Worms
10 Hollow Rocks
5 Pull ups
10 Overhead Squats
Front Squat (5 x 3 @ 70% of Heavy 1RM for today)
Work to a Heavy 1RM max for the day and then take 70% and do 5 x 3
Metcon (Time)
5 Rounds:
10 Dumbell Snatches (50/35)
20 Sit ups
30 Double Unders
Cap 15