CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
10 – 90 degree Shoulder Rotations
10 – Standing, Banded, T-pulls (light band)
10 – Banded Pass Throughs
10 – Air Squats
Push Press (3 x 5)
65% x 5
75% x 5
85% x 5+
All of these numbers are to be performed based off of 90% of your 1RM.
Metcon (Time)
Partner WOD:
Get as far as you can in 30 Min:
3 Rounds:
42 Wall Balls
30 Pull Ups
18 Deadlifts (225/155)
4 Rounds:
50 Push-ups
2 Rope Climbs
5 Rounds:
200 meter run
30 Russian Kettle Bell Swings (70/53)