CrossFit Praus – CrossFit
Warm-up (No Measure)
4 rounds:
10 pass throughs
10 figure fours (5 each legs)
50 ft Bear Crawl
5 push presses with empty bar
Floor Press (3 x 5)
All percentages are based on 90% of your one rep max.
65% x 5
75% x 5
85% x 5+
the “+” is where you will build your strength. Don’t compromise form, but push to build through these sets when possible.
Metcon (Time)
4 Rounds
20 calories on bike or rower
10 Power Snatches (95/65)
20 Air Squats
Cap 16 minutes