CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minute hip stretch on rig:
5 rounds:
5 Tap Swings
10 Mountain Climbers (5 each leg)
25 Ft. Bear Crawl
5 jumping air squats
Back Squat (Find 5RM then3 x 5 @ 85% of 5RM)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
4 Hand Stand Push ups
8 Dumbell Power Cleans (50/35)
12 Sit Ups
16 Double Unders
Extra Work
3 rounds:
10 butterfly raises
10 curls
10 bent over row