CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
5 1-arm kettlebell presses (R/L)
6 Push-up shoulder taps
50′ Side shuffle (R/L)
10 Ring rows
Floor Press (5 x 2)
Build to a heavy 2RM then reduce down to 90% and then perform 5 x 2.
Masters: 4 x 2
Metcon (Time)
For Time:
10 Muscle-ups
25 Thrusters
1000m Row
25 Thrusters
10 Muscle-ups
16 minute time cap
Competitors
Men: 75 lb
Women: 55 lb
Masters 55+
Men: 55 lbs
Women: 45 lbs
Intermediate
10 Bar Muscle-ups
Scaled
Men: 45 lbs
Women: 35 lbs
1 Ring Muscle-up = 1 Pull-up + 1 Dip
10 Ring row/Band Assisted Pull-up
10 Band Assisted Dips