CrossFit Praus – CrossFit
Metcon (Time)
High Intensity Upper Body Focus
15 Chest Press Burpees W/Heavy Med Ball
20 (10 ea Arm) DB Single Arm Bent Over Rows
300 M Row
X3
70 Flutter Kicks While Chest Pressing Med Ball
60 Toe Taps Low Box Or Step
20 (10ea Arm) Hammer Curls
200 Meter Row
X3
30 (15 ea Arm) Front Raises
45 Second Jump Rope
12 Kettle Bell Pull Throughs In Push-up Position
15 Box Jumps
X3
With The Barbell:
10 Overhead Shoulder Press
10 Upright Rows
20 Bent Over Rows
20 Mountain Climbers
X3
10×30 Second Sprints w/45 Second Rest