CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower, then:
3 Rounds:
10 Boot Strappers
10 Tap Swings
10 Scap Pull ups
10 Figure 4’s on rig (5L/5R)
10 Deep squat thoracic rotations.
Metcon (No Measure)
EMOM10
5 Devil’s Presses (50/35)(even)
10 Single Arm Alternating Dumbell Snatches (odd)
Rest 3 Minutes
EMOM10
6 Strict HSPU’s (even minute)
:30-:45 Double Unders or large set (odd minute)
Metcon (AMRAP – Rounds)
Death by box Jumps.
**Start by performing one box jump on the first minute, then add 1 box jump every minute until you can not perform all jumps required in the minute.