CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes
10 Samson Lunges
5 Inch worms
10 singles + 10 Doubles
Muscle Up Work
10 minutes of Muscle Up work. Weighted, ring, bar, jumping. Skill work
Overhead Squat (5 x 3 @ 75% of 1RM)
If athlete does not have an overhead squat 1RM, work towards a 1RM instead of rep scheme.
Metcon (Time)
3 rounds for time:
20 Overhead Walking Lunges (35/25)
10 Push Ups
20 Sit ups
Cap 10 Minutes