CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds
10 DB Single Leg RDLs each
10 1Arm DB Press
10 DB Goblet Squat with Pause
10 Spiderman Lunges
Sumo Deadlift ( 5×3 @ 85% of Traditional DL)
Metcon (Time)
3 Rounds
30 Wallballs 20/14
20 Deadlifts 225/155
CAP: 11min
Extra Work
3 Rounds
15 V-ups
1min Plank