CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
10 Plank shoulder taps
10 Tap swings
10 Ring rows
50′ Bent knee bear crawl
50′ Walking glute stretch
30″ Air squat hold
Thruster (6 x 3 Reps)
Work to a heavy 3 Rep max working up in weight for 6 sets.
Masters: 5 x 3
Metcon (Time)
Complete 4 rounds for time of:
9 Hang squat cleans
9 Bar muscle-up
12/9 calorie bike
18 minute time cap
Competitor
Men: 165 lbs
Women: 115 lbs
Intermediate
Men: 135 lbs
Women: 95 lbs
1 Bar muscle-up = 1 Pull-up + 1 Dip
Scaled
Men: 65 lbs
Women: 45 lbs
1 Bar muscle-up = 1 Pull-up + 1 Dip