CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded high pulls
10 Banded good mornings
6 Push-up shoulder taps
50′ T Walks
5 Forward/backward leg swings off rig
Metcon (No Measure)
EMOM10
10 Alternating Bent Over Rows (50/35) (even)
10 Push ups (Challenging) (Odd)
Rest 2 Minutes:
EMOM 10
10 Romanian Deadlifts (5L/5R)(Even)
10 Barbell Hip Thrusts (odd)
Metcon (Time)
5 rounds for time of:
20 Abmat sit-ups
2 Rope climbs
15 minute time cap