1/31/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 minutes of:

10 Romanian deadlifts with empty bar

5 Windmills each way

10 Glute bridges slow eccentric

Deadlift (7 x 5 @ 65% of 1RM)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

4 Muscle Ups

10 Box Jumps (24/20)

12 Wall Balls (10’/9′)(20#/14#)

20 Sit Ups

Extra Work

10 min EMOM

1. 10 chest to bar

2. 10 Calorie Row

1/30/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

Warm Up

4 rounds

10 Boot Strappers

5 Inch Worms

10 tap swings

10 air squats with pause at the bottom

Front Squat (1 RM )

Metcon (Time)

4 Rounds for time

5 Burpees

10 Dumbell Snatches each side alternating (50/35)(20 total)

15 Push Ups

20 Weighted walking lunges (50/35)

25 Double Unders

Cap 16:00 Minutes

Extra Work

HIIT Workout

Bike 2 minute warm up:

15 seconds on /45 seconds off for 16 rounds

Bike 2 minute cool down.

Total of 20 minutes.