CrossFit Praus – Open Gym
Accessory/Mobility Work
GRIP
10’AMRAP for Quality
Max Single Arm Hang per side
100ft Plate Pinch & Carry (two plates per hand) (30/20) https://www.youtube.com/watch?v=hnxTScazRs0
ANKLE
1X2 Min/side Dorsiflexion matrix https://www.youtube.com/watch?v=LD33IOtQX80
1X 1 Min/side Lateral Tibial Glide Stretch https://www.youtube.com/watch?v=O_zIxysJYYc
1X 2 Min/side Dorsiflexion PAILs & RAILs https://www.youtube.com/watch?v=XjoGEJVFsiQ&t=14s
BACK
3 Rounds for Quality
8 GHD Row (53/35) https://www.youtube.com/watch?v=MR3dVCDUwGI
10 Sweatt Shruggs (135/95) https://www.youtube.com/watch?v=bGK9xcK7FV8
12 Scap Pull ups https://www.youtube.com/watch?v=sfTsgt-a63c