CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Rounds
5 windmills each way
4 figure 4’s per side
5 Tap swings
4 Broad Jumps
Shoulder Press (5 x 3 x 1)
75% x 5
85% x 3
95% x 1+
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
CAP 25 Minutes