CrossFit Praus – CrossFit
Shoulder Press
In 15 minutes complete:
Establish a 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8RM
Metcon (AMRAP – Reps)
3 Sets
Complete as many reps as possible in 3 minutes of:
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (2×50/35)(24/20)
– rest 1:00 between sets –
Score is total Double Dumbbell Step Ups
Modified Option 1
3 sets
Complete as many reps as possible in 3 minutes of:
60 Double Unders
20 Wall Balls (14/10)
Max Double Dumbbell Step Ups (2×35/25)(20/16)
rest 1:00 between sets
Modified Option 2
3 sets
Complete as many reps as possible in 3 minutes of:
100 Single Unders
20 Wall Ball Thrusters (14/10)
Max Single Dumbbell Step Ups (light) (20/16)
rest 1:00 between sets