CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes:
10 Good Mornings
10 Front Squats
10 T walks
20 singles
Deadlift (3 x 5+ )
65 % x 5
75 % x 5
85% x 5+
The Percentages are based on 90% of your 1RM. The 5+ on the last set is to do 5 reps and more if possible.
Metcon (Time)
3 Rounds:
10 Hand Stand Push ups
15 Toes to Bar
20 Deadlifts (95/65)
15 Box Jumps (24/20)
10 Bar Over Burpees
Cap 15 Minutes
Extra Work
20 Turkish Get ups (10 each side) for time. (50/35)