CrossFit Praus – CrossFit
Warm-up (No Measure)
8 Minutes:
10 Pass Through with band
10 Lunges with a twist
10 good mornings
10 calorie Row
Pull ups/ Muscle Ups
15 minutes of work:
Ring Muscle Ups
Bar Muscle Ups
Negatives
Pull Ups
** Something that challenges you or you need to work on.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
25 min AMRAP
40 -30-20-10
Calories on Assault Bike/ Rower
Dumbell hang power clean and jerks (50/35)
Abmat Sit Ups
One person works at a time