CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Partial squat thoracic rotations (R/L)
10 Banded pull apart
10 Banded high pulls
10 Banded pass through
10 Banded overhead squats
30 sec air squat hold
Snatch
1 x 2 @ 60%
1 x 2 @ 65%
1 x 10 @ 70%
1 x 8 @ 75%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 8 @ 70%
1 x 6 @ 75%
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders