2/7/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

5 minute hip stretch on rig:

5 rounds:

5 Tap Swings

10 Mountain Climbers (5 each leg)

25 Ft. Bear Crawl

5 jumping air squats

Back Squat (Find 5RM then3 x 5 @ 85% of 5RM)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

4 Hand Stand Push ups

8 Dumbell Power Cleans (50/35)

12 Sit Ups

16 Double Unders

Extra Work

3 rounds:

10 butterfly raises

10 curls

10 bent over row