Sunday Funday

CrossFit Praus – CrossFit

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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


70 Flutter Kicks While Chest Pressing Med Ball

60 Toe Taps Low Box Or Step

20 (10ea Arm) Hammer Curls

200 Meter Row


30 (15 ea Arm) Front Raises

45 Second Jump Rope

12 Kettle Bell Pull Throughs In Push-up Position

15 Box Jumps


With The Barbell:

10 Overhead Shoulder Press

10 Upright Rows

20 Bent Over Rows

20 Mountain Climbers


10×30 Second Sprints w/45 Second Rest