CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 2 Rounds
10 Russian Kettlebell Swings
6 1-Arm Kettlebell Waiter Squats (R/L)
6 1-Arm Kettlebell High Pull (R/L)
6 1-Arm Kettlebell Push Press (R/L)
5 Inch Worms
10 Ring Rows
1 Wall Walk
Then, 3 Rounds:
5 deadlifts
5 power cleans
5 front squat
Start with empty bar and add weight per round.
Clean (E1.5MOM x 8 )
E1.5MOM complete 3 full cleans @ 60% of 1RM. Touch and go is ideal.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
50 Double Unders
15 Burpee Box Jump Overs 24/20
12 Strict Handstand Push-ups
Intermediate
Kipping Handstand Push-ups
Scaled
100 Single unders
15 Burpee Box Step Overs
12 Pike/Box Handstand Push-ups/Dumbbell Z Press