CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of :
3 Strict Pull ups
3 Strict Dips
6 boot Strappers
6 Samson Lunges
Gymnastics
15 minutes of Muscle Up work:
Any type of Muscle Up work that challenges you.
Weighted, strict, negatives, bar, transitions, drills…..
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Bar Muscle Ups
6 Full snatches (95#/65#)
9 Burpees
12 Deadlifts (95#/65#)
Extra Work
Tabata:
Bottom to Bottoms (4 rounds)
Double Unders (4 rounds)
alternate rounds.