CrossFit Praus – Open Gym
Accessory/Mobility Work
GRIP
10 MIN AMRAP (Maintain Quality)
Max single arm hang per arm https://www.youtube.com/watch?v=nhA_PoEB4VE
Complete 100ft plate pinch and carry between hangs (45/25) https://www.youtube.com/watch?v=632G3Wjlq1A
CORE
4X20 (Both Directions) Stir the Pot (30 sec rest between rounds) https://www.youtube.com/watch?v=7zO_tLN1ffU
Accumulate 5 min of suitcase carry. Switch hands as needed.
SQUAT
5X5 90/90 Breathing https://www.youtube.com/watch?v=QdkE6Tdgpvk
1X1 Min/side Calf Foam Roll
3X2 Front Squat eccentric isometrics (50% of 1RM) (5 sec down, 3 sec pause) https://www.youtube.com/watch?v=-qw4iVfgvC0