CrossFit Praus – CrossFit
Metcon (Time)
With a partner, complete the following:
800m med-ball run (20/14#)
32 Burpees
32 Jumping Lunges
32 Air Squats
32 Wall Balls
32 Sit Ups
32 Push Ups
800m med-ball Run
One person works at a time while the other person holds the med ball. Don’t let the med-ball hit the floor!
Accessory/Mobility Work
Grip
10′ AMRAP
10 Meadow Rows (45/25)
12 Towel Curls (53/35)
Adjust weights as needed
Core
4XMax reps Stir the pot/each direction
Accumulate 5 minute suitcase carry (switch hands as needed)
Squat
5X5 90/90 Breathing
1X1Min/leg Calf Foam Roll
3X30sec Goblet Squat Dorsiflecton