CrossFit Praus – Open Gym
Accessory/Mobility Work
GRIP
10’AMRAP
10 Hammer Curls (50/25) https://www.youtube.com/watch?v=P5sXHLmXmBM
10 Wrist Extensions (15/10) https://www.youtube.com/watch?v=ZQLMz8-KpgU
10 Double KB Deadlifts (70/53)
ANKLE
2X2/side Min Ankle Band Mobilization https://www.youtube.com/watch?v=3RoRqUrIZ_c
2X1Min/side Weighted Dorsiflexion Stretch (45/35) https://www.youtube.com/watch?v=OqwVqIwq5bw
4X40Sec Goblet Squat Dorsiflexion (53/35) https://www.youtube.com/watch?v=iuefxW0HQJM
CORE
10′ EMOM
30 Sec Parallette Half Shoots https://www.youtube.com/watch?v=0CkCRZ8ZZcw
30 Sec Ab Mat Wallballs (20/14) https://www.youtube.com/watch?v=XgP-Y9soC0k