CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
5 Box Step-ups (R/L)
8 1-Arm Kettlebell Shoulder Press (R/L)
10 Russian Kettlebell Swing
50′ Side Shuffle (R/L)
10 Tap Swings
10 Scapular Pull-ups
Metcon (Time)
3 Rounds for time of:
500m Row
10 Box Jumps 24/20
20 Toes-to-bars
30 Push Jerks 115/75
40 Russian Kettlebell Swings 53/35
50 Double Unders
Rest 3 minutes
35 minute time cap