CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
10 Pass through
10 Green band tricep pull downs
10 boot strappers
10 Sampson Lunges
Shoulder Press (3 x 5)
Set 1 – 65% x 5
Set 2 – 75 % x 5
Set 3 – 85% x 5+
Again, these percentages are off of 90% of your 1RM. The 5+ means go for Max reps at that weight.
Metcon (AMRAP – Reps)
4 Rounds with a 2 minute break between rounds of:
Minute 1 – 15 Mason Twist (20/14) Buy in then (Movement)
Minute 2 – 12 Mason Twist Buy in then (Movement)
Minute 3 – 9 Mason Twist Buy in then (Movement)
Minute 4 – 6 Mason Twist Buy in then (Movement)
Round 1 – Movement following Mason Twist is Kettle Bell Swing (50/35)
Round 2 – Movement Following Mason Twist is Lunges
Round 3 – Movement following Mason Twist is a 25 ft Shuttle Run
Round 4 – Movement following Mason Twist is Med Ball Cleans.
Score is number total number of movements performed after the mason twist is completed.