CrossFit Praus – CrossFit
Keith B. – The “Skeeter Keeter” (Time)
For time complete:
43 Cal Row
Into
3 rounds of:
Muscle-ups
Rope climbs
(Must do at least one of each of the previous two movements, but have a total of 7 reps. i.e. 1 Rope Climb and 6 Muscle-ups, 2 Rope Climbs and 5 Muscle-ups)
10 Box jump overs
Into
1977 meter Row
Accessory/Mobility Work
Shoulders
5 Rounds for quality
30sec Active Hangs
20sec Ring Pulse
3 Goblet Squat & Press (15/10)
Core
3X1 Max effort hold GHD Back Extensions
4X15 9090 OH Raise
4X25ft Hollow Slides with Tuck Ups (Tuck Up Reps 5, 4, 3, 2)