CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
10 Banded Pass Through
10 Band Pull Apart
10 Banded Shoulder Press
10 Banded High Pull
5 Plank Shoulder Taps (R/L)
50′ Side Shuffle (R/L)
Shoulder Press (6 x 5)
At 60% of your shoulder press complete 6 sets of 3 Shoulder (Strict) Press + 2 Push Press. Take 2 minutes rest between sets. Must complete all 5 reps in a complex without putting the bar down.
Metcon (Time)
For time:
30 Muscle-ups
Every minute 5 burpees to ring
Workout begins with muscle-ups
16 minute time cap
Intermediate
Complete as many muscle-ups as possible in 16 minutes, then move on to bar muscle-ups. Then finish remaining reps with 5 strict pull-ups
5 Ring dips
5 Burpees to ring/bar
Scaled
5 Ring rows
5 Jump dips, slowing the descent (or use bands)/assisted dips w/ band/matador dips
4 Burpees to bar