CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
20 singles + 10 double
5 Hip Hinge and Reach
5 Squat and Pull-Over
5 frog leaps
Metcon (No Measure)
Goat Work:
15 minutes of Double Unders, Muscle Ups, Bar Muscle Ups, Cleans, Snatches….
Use this time to work on the skills you need to but never want to take the time to work on.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 with partner:
25 Air Squats
20 Double Unders
15/12 Calories on Bike or Rower
10 Box Jumps
5 pull ups
Split up movements as desired.