CrossFit Praus – Open Gym
Accessory/Mobility Work
GRIP
10′ EMOM
Max Single Arm Hang
100ft Heavy Double KB Farmer Karry (70/53)
BACK
5 Rounds for Quality
6 Pandlay Rows (125/85) https://www.youtube.com/watch?v=Uy17rdP6G14
10 Prone Trunk Extensiosn https://www.youtube.com/watch?v=OFanBTNBkWk
CORE
4 Rounds
max Alternating Bent Over Rows https://www.youtube.com/watch?v=UKjQMYiQnS0
Max Prone on Bench Hip Extensions https://www.youtube.com/watch?v=j86oD55gD3g
50 Ft Hollow Body Sliders https://www.youtube.com/watch?v=FzmEV2E79yU