CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower, then:
2 rounds :
10 Windmills (5L/5R)
10 OHS with PVC
10 Scap Pull ups
10 Tap Swing
10 V-ups
10 Figure 4’s (5L/5R)
Shoulder Press
1 x 10 @ 60%
1 x 8 @ 65%
1 x 7 @ 70%
1 x 6 @ 75%
Masters:
1 x 8 @ 60%
1 x 7 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 Alternating Pistols
50 Ft. Hand Stand Walk
Intermediate:
20 Alternating Pistol Modifications
6 Wall Walks
Scaled:
20 Air Squats
30 Sec. Hand Stand Holds
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 7 @ 70%
1 x 6 @ 75%
Masters:
1 x 8 @ 60%
1 x 7 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%