CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds of:
10 Russian kettlebell swings
5 Kettlebell shoulder press (R/L)
5 Kettlebell waiter squats (R/L)
30 sec Kettlebell goblet squat holds
50′ Bent knee bear crawl
50′ Lunges with thoracic rotations
Shoulder Press
1 x 10 @ 65%
1 x 8 @ 65%
1 x 7 @ 65%
1 x 6 @ 65%
Masters:
1 x 8 @ 65%
1 x 7 @ 65%
1 x 6 @ 65%
1 x 5 @ 65%
Lawson (Time)
1992 M Row
Then:
3 Rounds
25 Ft. Hand Stand Walk
15 Bar Facing Burpees
10 Front Squats (205/155)
5 Ring Muscle Ups
Then:
1992 M Row
Front Squat
1 x 10 @ 65%
1 x 8 @ 65%
1 x 7 @ 65%
1 x 6 @ 65%
Masters:
1 x 8 @ 65%
1 x 7 @ 65%
1 x 6 @ 65%
1 x 5 @ 65%