CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Kettlebell goblet squats
10 Kettlebell goblet good morning
10 Kettlebell romanian deadlifts
5 Partial squat thoracic rotations (R/L)
50′ Bent knee bear crawls
Front Squat (6 x 3 @ 60%)
Masters 5 x 3
Metcon (AMRAP – Reps)
Every minute on the minute for 18 minutes:
Minute 1: 15/12 cal bike
Minute 2: 50 Double unders
Minute 3: 7 Devil presses
Men reps per round: 72
Women reps per round: 69
Competitor:
Men: 35 lbs
Women: 25 lbs
Scaled:
Men: 20 lbs
Women: 10 lbs