CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
10 Squats with Held Plate Press Outs
10 Plate Front Raise
50′ High Knees
50′ Bear Crawls
50′ T Walks
50′ Lunges with Trunk Twist
Into
5 Empty Bar Squat Cleans
Then 2 rounds building weight
2 Loaded Bar Squat Cleans
Metcon (Time)
For time:
100′ Handstand Walk
9 Squat Cleans 185/125
75′ Handstand Walk
12 Squat Cleans 185/125
50′ Handstand Walk
15 Squat Cleans 185/125
25′ Handstand Walk
24 minute time cap
Intermediate
Men: 155
Women: 105
Scaled
Men: 95
Women: 65
Scaling Handstand Walk
8-6-4-2 Wall Walks
Extra Work
15 minutes of mobility