CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 2 Rounds
10 Russian Kettlebell Swings
8 1-Arm Kettlebell Shoulder Presses (R/L)
8 1-Arm Kettlebell Waiter Squats (R/L)
50′ 1-Arm Overhead Kettlebell Carry (R/L)
50′ Bent Knee Bear Crawl
50′ Heel Sweeps
High-Hang Clean (EMOM20)
Increasing in weight, work to a heavy weight for the day. Focus on opening the hips and quick elbows to get under the bar.
Metcon (Time)
3 Rounds for time of:
21 Calorie Row
12 Handstand Push-ups
3 Rope Climbs
15 minute time cap