CrossFit Praus – CrossFit
Warm-up (No Measure)
Warm Up
4 rounds
10 Boot Strappers
5 Inch Worms
10 tap swings
10 air squats with pause at the bottom
Front Squat (1 RM )
Metcon (Time)
4 Rounds for time
5 Burpees
10 Dumbell Snatches each side alternating (50/35)(20 total)
15 Push Ups
20 Weighted walking lunges (50/35)
25 Double Unders
Cap 16:00 Minutes
Extra Work
HIIT Workout
Bike 2 minute warm up:
15 seconds on /45 seconds off for 16 rounds
Bike 2 minute cool down.
Total of 20 minutes.