CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike/rower or run an 800M, then:
2 Rounds
10 squatted thoracic rotations
10 pass thrus
10 Overhead Squats
10 Wall Slides
Front Squat (3 x 5)
Building to a heavy 5RM for today, then go down to 90% and complete 3 x 5.
20.1: CF Open 20.1 (Time)
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
Time cap: 15 minutes
Competitor
Men: 95 lbs
Women: 65 lbs
Scaled & Masters 55+
Men: 65 lbs
Women: 45 lbs