CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
2 rounds of:
10 Russian kettlebell swings
5 Single arm kettlebell press (R/L)
5 Inch worms
10 Kip swings to a pike
10 Scapular pull-ups
5 Figure 4’s on rig (R/L)
Metcon (No Measure)
EMOM 10
:30-:45 sec DU work (even)
15 Sit Ups (odd)
2 min rest
EMOM 8
6 Burpee box jump overs
10 Single Leg Dumbell Romanian Deadlifts (5L/5R) (50/35)
Metcon (Time)
For time, using a single dumbbell:
10 Strict pull-ups
40 Overhead walking lunges
10 Strict pull-ups
30 Alternating snatches
10 Strict pull-ups
20 Overhead squats (10 each arm)
10 Strict pull-ups
10 Turkish get-ups
10 Strict pull-ups
25 minute time cap
Competitor
(50/35)
Intermediate
(35/25)