CrossFit Praus – CrossFit
Warm-up (No Measure)
400m Jog
Into
3 Rounds
5 sumo inch worms
50′ Bear Crawls
50′ T Walks
5 KB Goblet Squats with 3 second pause at bottom
Back Squat (EMOM 2 reps for 15 rounds of 75% of 1RM)
Metcon (No Measure)
On a 25 minute clock, 5 rounds of:
Row/Bike for 50 seconds, rest 10 seconds
Row/Bike for 40 seconds, rest 20 seconds
Row/Bike for 30 seconds, rest 30 seconds
Row/Bike for 20 seconds, rest 40 seconds
Row/Bike for 10 seconds, rest 50 seconds