CrossFit Praus – CrossFit

Warm-up (No Measure)


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)


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

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