CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
200 M on bike
10 Boot Strappers
10 Glute Bridges
10 Wall Slides
5 push ups
Floor Press
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%
* Remember all of these weights are at 90% of your 1RM.
Metcon (Time)
18-15-12-9-6-3 reps for time of:
Thrusters
Power Snatches
Toes-to-Bar
Men: 75 lb
Women: 55 lb
*Courtesy of Crossfit Training. plan 181127