CrossFit Praus – CrossFit
Metcon (Time)
For time complete:
5 Strict handstand push-ups
5 Squat cleans (155/105)
10 Handstand push-ups
10 Squat cleans (135/95)
20 Ring dips
20 Squat cleans (95/65)
40 Push-ups
40 Squat cleans (75/55)
24 minute time cap
Accessory/Mobility Work
Shoulders
2X10 Lat eccentrics with dowel (5/2.5)
4 X30sec Max Reps/Arm bottoms up KB press (35/25)
Core
5X10sec RKC plank
Accumulate 5Min of Double KB Front Rack Walks
3X20 sec Hollow to Superman (20 sec rest)
Squat
1X1Min/leg Calf Foam Roll
1X1Min/Leg Dorsiflexion Matrix
3X12 Goblet squat with toe lift (R+L=1 Rep)