CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds
Row 5 legs, 5 legs & body, 5 full rows
5 Med Ball Cleans
10 Pass Throughs
Rope Climb Work
Legless, L-climb, Rope Climb, Rope Pulls
15 minutes
Metcon (AMRAP – Rounds and Reps)
Partner WOD AMRAP 20
10 Push Ups
20 Mason Twists (20#/14#)
30 Box Jump Overs (24″/20″)
One Athlete works reps above while the other athlete rows 400 m or Bikes 1000 m.
Extra Work
EMOM 12
8 GHD sit ups
8 GHD Back Extensions