CrossFit Praus – CrossFit
Warm-up
5 Rounds:
5 legs+ 5 legs and Arms + 5 Regular Pulls on rower
5 Green Band Pass Throughs
25 ft Bear Crawl
Front Squat (5 x 3 @ 75% of 1RM)
Metcon (Time)
1000 M Row/ 2500 Bike:
Then: 3 Rounds
15 Wall Balls 10 Ft. (20/14)
15 Kettlebell Swings (53/35)
30 Mason Twist (20/14)
14 Minute Cap