CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
2 rounds of:
10 Squats
5 Box step ups (R/L)
10 Banded pass through
10 Banded shoulder presses
10 Banded good mornings
2 Wall walks
Metcon (No Measure)
EMOM10
6 Strict Hand Stand Push Ups (even)
6 Dumbell Box Step Overs (odd)
Rest 2 mintes:
EMOM 10
10 Hip Hinge to Press (5L/5R)(even)
10 Pistols (Challenging) (5L/5R) (Odd)
2020 Online Qualifier Event 4 (Time)
3 rounds for time of:
9 Bar muscle-ups
18 Toes-to-bars
12 minute time cap
From 0:00 to 12:00
Metcon (Weight)
From 12:00 to 18:00
Establish 1 RM Clean and Jerk