CrossFit Praus – Open Gym
Accessory/Mobility Work
ANKLE
1×2 Min/side Calf Foam Roll
3X12/side Calf Eccentrics https://www.youtube.com/watch?v=5cfMbtbi1P8
5X2 Goblet Squat Eccentric Isometrics (53/35) https://www.youtube.com/watch?v=Fc2HX1iZRkc
BACK
10′ AMRAP
15 Back Extensions on GHD https://www.youtube.com/watch?v=D_FUg2wHhk8
10ft QL walk (53/35) https://www.youtube.com/watch?v=wvSNxdFZZQI
CORE
Accumulate 2.5 minutes/side of a heavy Suitcase Carry with 5-10% of your deadlift max for max distance.
2 rounds
Prone on Bench Hip Extensions https://www.youtube.com/watch?v=kRfN8BuLvRk
20ft Hollow sliders with 5 tuck ups/round https://www.youtube.com/watch?v=59O8vbbFhmE