CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds of:
5 Windmills each way
4 Strict Pullups
3 ring dips
2 push ups
10 Boot strappers
Muscle Up Work
20 minutes of Muscle Up work. Weighted, ring,bar,jumping. Skill work
If you do not have muscle ups and are working on the pieces of a muscle up, alternate between dips/pull ups and trasition drills
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#