CrossFit Praus – CrossFit
Warm-up (No Measure)
1000 M run
Lunges (3 x 20 )
Weighted Lunges
Front Rack lunges – you pick a challenging weight. If Front Rack is not possible, farmer carry is a solid substitute.
Strength
DB Bench Press
3sets x 10reps
DB Upright Row
3sets x 20reps
Single Arm DB Strict Press 3sets x 20reps
Bird Dog Row
3sets x 20reps
Metcon (No Measure)
3 Rounds:
20 Back Extentions
20 Windshield Wipers