CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 2 Rounds
5 Dumbbell Waiter Squat (R/L)
5 1-Arm Dumbbell Shoulder Press (R/L)
5 1-Arm Dumbbell Thruster (R/L)
5 Inch Worms
50′ Bent Knee Bear Crawl
50′ Lunges w/ Thoracic Rotation
Burgener Warm Up Led by Coach
Snatch (E2MOM)
Every 2 minutes on the minute perform 3 full snatches @ 60%of 1RM x 8 Rounds.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
25 Burpees
15 Body-weight back squats
*barbell taken from floor
Intermediate
20 Burpees
10 3/4 Body-weight back squats
Scaled
12 Burpees
12 1/2 Body weight back squats