CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes bike or rower
3 rounds of
10 Banded pass through
10 Banded high pulls
10 Banded shoulder press
5 Partial squat thoracic rotations (R/L)
50′ Bent knee bear crawl
Shoulder Press
1 x 6 @ 75%
1 x 6 @ 75%
1 x 5 @ 75%
1 x 5 @ 75%
Masters:
1 x 5 @ 75%
1 x 5 @ 75%
1 x 5 @ 75%
1 x 5 @ 75%
Percentages will stay the same, reps will go down.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
5 Chest-to-bar pull-ups
10 Wall-ball shots (20/14)
15 Kettlebell swings (53/35)
Back Squat
1 x 6 @ 75%
1 x 6 @ 75%
1 x 5 @ 75%
1 x 5 @ 75%
Masters:
1 x 5 @ 75%
1 x 5 @ 75%
1 x 5 @ 75%
1 x 5 @ 75%
Percentages will stay the same, reps will go down.