CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
10 Squatting Thoracic Rotations
8 Tap Swings
6 Boot Strappers
4 Spiderman Lunges
2 Dips
Muscle-ups (15 Minutes)
Work on muscle ups, transitions, pull ups, dips any part of a muscle up.
All That Fitness (AMRAP – Reps)
Fight Gone Bad With a Partner:
min 0-1: Wallballs (14/20)(9’/10′)
min 1-2: Sumo Deadlift High-Pulls (65/95)
min 2-3: Box-overs (24″/20″)
min 3-4: Shoulder to Overhead (65/95)
min 4-5: Calories on the Rower
3 Rounds.
Only one partner works at a time, score is the total amount of reps/calories achieved.