CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Minutes Bike or Rower
3 Rounds
10 Banded Pass Through
10 Banded High Pull
10 Banded Good Mornings
50′ T Walks
50′ Straight Leg Bear Crawl
Deadlift (7 x 3 @ 70% )
Rest 2 minutes between sets, all sets should be performed at 70% of 1RM.
Masters: 6 x 3
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
10 Sumo deadlift high pulls
10 Push presses
Competitors
M: 135 lbs
F: 95 lbs
Intermediate
M: 115 lbs
F: 75 lbs
Scaled
M: 75 lbs
F: 55 lbs