CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 4 Rounds
5 Partial Squat Thoracic Rotations (R/L)
10 Banded High Pulls
10 Banded Good Mornings
5 Sumo Inch Worm
5 Bottom Half Burpees
50′ Straight Leg Bear Crawl
50′ T Walks
Deadlift (5 x 5 @ 65% of 1RM)
Rest approximately 2 minutes between sets.
Masters: 5 x 4@ 65%
Megan (Time)
Benchmark Megan
For time complete 21-15-9 reps of:
Burpees
Kettlebell Swings
Double Unders
9 minute time cap
Competitors
Male: 53 lbs
Female: 35 lbs
Scaled
42-30-18 Single unders
Male: 35 lbs
Female: 20 lbs
90th Percentile
Men: 4:23
Women: 4:40