CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds or 12 minutes of:
10 Lunge with Upper Body Twist
10 High knee Holds for 1 Sec.
10 Frankenstein’s
10 Runner’s Hip Stretch with opening of shoulders
10 T- Push ups (open into side plank after push up)
10 Jump Squats
Clean and Jerk (15:00 EMOM Go for a 1RM)
Metcon (Time)
400 Meter Run (500 m row or 1250 m bike)
25 Hand Release Push Ups
500 Meter Row (1250 m Bike)
25 Overhead Squats (95/65#)
200 Double Unders
Cap 16:00