CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
10 Romanian deadlifts with empty bar
5 Windmills each way
10 Glute bridges slow eccentric
Deadlift (7 x 5 @ 65% of 1RM)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
4 Muscle Ups
10 Box Jumps (24/20)
12 Wall Balls (10’/9′)(20#/14#)
20 Sit Ups
Extra Work
10 min EMOM
1. 10 chest to bar
2. 10 Calorie Row