CrossFit Praus – Open Gym
Accessory/Mobility Work
ANKLE
2X2Min/side Dorsiflexion PAILs & RAILs https://www.youtube.com/watch?v=XjoGEJVFsiQ&t=14s
1X3 Min/side Bottom of Pistol Hold https://www.youtube.com/watch?v=Yg7QbmiFvzE
BACK
10′ EMOM
Double KB Front Rack Walks (53/35) https://www.youtube.com/watch?v=H5SvCASqrgY
5 Prone Swimmers (5/2.5) https://www.youtube.com/watch?v=hkFfiotU1To
CORE
10′ AMRAP
12 Anti-Rotation Dead Bugs https://www.youtube.com/watch?v=11vXiD5qTBc
100ft Heavy KB Suitcase Carry (70/53)