CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes of mobility work with green bands from the rig.
Then:
10 minutes of:
10 boot strappers
10 good mornings
10 PVC Pass throughs
10 PVC Lat stretches
Deadlift
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
**Remember all of these numbers are based on 90% of your 1RM
Metcon (Time)
150 Thruster with Partner (95/65)
Partner A rows 250 Meters
Partner B does as many thrusters as possible while Partner A rows. Thrusters do not count if rower is not moving.
Then partners switch until 150 Thrusters is accumulated.
Cash Out
3 rounds:
10 GHD Back Extensions
10 GHD Sit ups