CrossFit Praus – CrossFit
Warm-up (No Measure)
Warm-up:
5 Minutes banded hip stretch on the rig
then 3 rounds:
4 Empty Bar Good mornings
6 inch worms
8 push ups
10 Air squats with pause at the bottom
Deadlift 3RM Then 85%
Find deadlift 3RM, then 85% 3×4
WOD: Metcon (Time)
14-12-10-8-6-4-2
Floor Press (115/85)
Toes to Bar
Time Cap 10 Minutes
Extra Work
Hand Stand Walks Down the Wall
30 ft x 8
4 times facing the wall going right
4 times facing the wall going left