CrossFit Praus – CrossFit
Warm-up (No Measure)
200 m jog
2 rounds of:
5 1-Arm kettlebell shoulder press (R/L)
5 Kettlebell waiter squat (R/L)
5 1-Arm kettlebell thruster (R/L)
5 Inch worms
50′ Lunges with thoracic rotation
Metcon (No Measure)
EMOM10
10 Bulgarian Split Squats (5L/5R) (Even)
10 Romanian Deadlift (5L/5R) (odd)
2 min rest
EMOM 9
Min1 – Weighted Standing Y – 8-10 reps
Min2 – Weighted Standing T – 8-10 Reps
Min 3 – Double Dumbell Tricep Push back – 8-10 Reps
Metcon (Time)
For time:
21 Dumbbell thrusters
Run 400 meters
18 Dumbbell thrusters
Run 400 meters
15 Dumbbell thrusters
Run 400 meters
12 minute time cap