CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds:
3 strict pull ups (or jump and do a negative)
6 broad jumps from squat
9 Sampson lunges
12 pass throughs
Rope Climb (20 minutes)
Skill work. If you have rope climbs challange yourself, if you do not, work on different skills.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
6 pull ups
9 box over burpees
12 sit ups
Extra Work
MOBILITY