CrossFit Praus – Open Gym
Accessory/Mobility Work
GRIP
10’AMRAP
12 Towel Curls (53/35) https://www.youtube.com/watch?v=Qu4VSHQCPs8
100ft. Plate Pinch & Carry (30/20) https://www.youtube.com/watch?v=hnxTScazRs0
ANKLE
2X2Min/side Dorsiflexion PAILs & RAILs https://www.youtube.com/watch?v=XjoGEJVFsiQ&t=14s
3X40 Sec Goblet Squats with Toe Lifts (53/35) https://www.youtube.com/watch?v=Sn_01zJRRT4
BACK
Complete 40 Reps of inverted rows with slow tempo and ZERO momentum, at a difficulty requiring sets of 5-8. Perform 10 Reverse Hypers every time you break the rows. https://www.youtube.com/watch?v=yfOdyieATzY
https://www.youtube.com/watch?v=3vmbvoT2m-U