CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
6 1-Arm Dumbbell Shoulder Presses (R/L)
6 1-Arm Waiter Squats (R/L)
5 Sumo Inch Worms
50’ Samson Lunges
50’ Bent Knee Bear Crawls
5 Cossack Squats off rig (R/L)
Back Squat (E1.5MOM )
3 Reps @ 60% of 1RM for 10 sets
Masters (40+) – 2 reps per set at 60%
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
20 Abmat Sit-ups
10 Left-arm overhead dumbbell walking lunges
10 Right-arm overhead dumbbell walking lunges
Competitors
50/35 lbs
Intermediate
40/25 lbs
Scaled
20/10 lbs