CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 – 90 degree Shoulder rotations (on the ground)
10 Tap Swings
10 Lunges with a Twist
10 Broad Jumps
Push Press (3 x 3)
All percentages are based on 90% of your one rep max.
70% x 3
80% x 3
90% x 3+ (Don’t forget the +)
Metcon (Time)
4 rounds:
12 Lateral Bar over Burpees
10 Shoulder to Overhead (115/75)
20 Kettlebell Swings (53/35)
40 Double Unders
20 Sit Ups
10 Hand Stand Push ups
25 Minute Cap